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·5 min·+25 XP

Practice forest viewing

This enhances relaxation and reduces anxiety.

What You'll Do

Spend 5 minutes sitting quietly in a forested area, focusing on the sounds and sights around you.

Scientific Basis

Forest therapy programs measurably improve mood and reduce anxiety in working-age adults, especially those with depressive tendencies.

Wen, Y., Gu, X., Deng, W., Zou, Q., Hu, Y., Yan, Q., ... & He, M. (2023). The Effects of Dynamic and Static Forest Bathing (Shinrin-yoku) on Physiological and Psychological Health in Males and Females. Forests, 14(8), 1592.

The Science of Impact

Forest therapy can lead to a 30% reduction in anxiety, improving mental health.

Engaging in nature-based activities can enhance overall quality of life for working-age adults.

Flexibility in nature practices allows individuals to choose formats that best suit their preferences while still gaining health benefits.

Pro Tips

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Participate in forest therapy sessions for at least 30 minutes weekly.

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Incorporate 20-minute walking sessions in a forested area into your routine.

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Engage in static forest viewing for 15 minutes to enhance relaxation.