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

Deep breathe in nature

This practice enhances calm and reduces stress hormones.

What You'll Do

Take 5 deep breaths while observing the trees around you.

Scientific Basis

Forest bathing enhances parasympathetic function and reduces sympathetic arousal, fostering calm by stabilizing autonomic balance.

Li, Q. (2022). Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention—the establishment of “Forest Medicine”. Environmental Health and Preventive Medicine, 27, 43.

The Science of Impact

Enhancing NK cell activity can improve immune function, potentially reducing illness.

Lowering cortisol levels may decrease stress-related health issues, promoting overall wellbeing.

Regular forest bathing can foster emotional resilience, contributing to better mental health.

Pro Tips

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Engage in forest bathing for at least 2 hours once a week.

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Practice deep breathing exercises while immersed in nature for 10 minutes.

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Disconnect from digital devices during your forest bathing sessions.