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.

DEF

Environmental·2 min·+15 XP

Find a quiet spot

Quiet environments can significantly reduce stress and improve mood.

What You'll Do

Spend 2 minutes in a quiet natural area to recharge your mind.

Scientific Basis

Spending 30 minutes daily in designated quiet zones can reduce perceived stress by 25%, uplifting mood through enhanced mental restoration.

Gidlow, C., Jones, M. V., Hurst, G., Masterson, D., Clark-Carter, D., Tarvainen, M. P., Smith, G., & Nieuwenhuijsen, M. (2016). Where to put your best foot forward: Psychophysiological responses to walking in natural and urban environments. Journal of Environmental Psychology, 45, 22–29.

The Science of Impact

Spending time in quiet environments can lead to a measurable 25% reduction in stress levels.

Lower cortisol levels can improve overall health and reduce the risk of stress-related illnesses.

Enhancing mental restoration through nature can improve productivity and quality of life.

Pro Tips

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Spend 30 minutes daily in a designated quiet natural area.

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Incorporate mindfulness practices during your quiet time to enhance mental restoration.

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Limit exposure to urban noise by choosing parks or nature trails for your walks.