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.

VIT

Physical·2 min·+15 XP

Visualize nature scene

Nature imagery can significantly reduce anxiety and elevate mood.

What You'll Do

Visualize a serene forest scene for 2 minutes to calm your mind.

Scientific Basis

Nature-based imagery was shown more effective than non-nature guided imagery, reducing state anxiety by ~35% in trial participants and elevating mood through vivid immersive relaxation.

Kumari, D. (2023). Guided imagery for anxiety disorder: Therapeutic efficacy…

The Science of Impact

Utilizing nature-based imagery can significantly lower anxiety levels, improving mental health outcomes.

Incorporating nature scenes in therapeutic practices may enhance overall mood and emotional wellbeing.

This approach can be a cost-effective strategy for mental health interventions, potentially reducing reliance on medication.

Pro Tips

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Engage in 20-minute sessions of guided imagery using nature themes daily.

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Incorporate nature sounds or visuals during relaxation exercises for enhanced effects.

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Practice nature-based imagery before stressful events to prepare and reduce anxiety.