SmallBoosts is a science-backed well-being platform that turns daily micro-habits into measurable growth. Each boost is a 1–10 minute evidence-based activity drawn from peer-reviewed research across 8 dimensions of human well-being.

How long does a boost take?

Boosts range from 1 to 10 minutes. Flash boosts take under 2 minutes, making them easy to fit into any schedule. The daily goal is 3 boosts — typically under 15 minutes total.

Yes, SmallBoosts is free to use. You can access all boosts, quests, and progress tracking without a subscription.

What are the 8 well-being pillars?

SmallBoosts covers Mental (INT), Physical (VIT), Emotional (SPI), Social (CHA), Sensory (PER), Environmental (DEF), Financial (FOR), and Creative (FLO) well-being — eight dimensions shown by research to collectively define human flourishing.

Are the boosts scientifically backed?

Every boost cites a peer-reviewed study. You can read the scientific basis, view the source publication, and explore the measured health impacts for each activity directly in the app.

PER

Sensory·5 min·+25 XP

Listen to nature sounds

Nature soundscapes improve heart rate variability and promote relaxation.

What You'll Do

Listen to a 5-minute nature soundscape to help calm your mind and body.

Scientific Basis

Nature-based soundscapes significantly improve heart rate variability and reduce heart and respiratory rates, anchoring physiological calm via ambient sound.

Kumpulainen, S. (2025). Enhancing psychophysiological well-being through nature-based soundscape interventions. Psychophysiology.

The Science of Impact

Improved HRV is associated with reduced stress and better cardiovascular health.

Lower heart and respiratory rates can enhance overall mood and wellbeing.

Utilizing nature soundscapes may provide a cost-effective method for promoting mental health.

Pro Tips

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Listen to nature soundscapes for 15 minutes daily to enhance HRV.

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Incorporate nature sounds into your relaxation routine at least 3 times a week.

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Use nature sound apps during meditation sessions for improved calmness.