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

Inhale lavender oil

It can reduce heart rate and anxiety, enhancing your mood.

What You'll Do

Inhale lavender essential oil for 5 minutes to help calm your mind and body.

Scientific Basis

Inhale lavender oil for 5 min to reduce resting heart rate ~7 bpm (from ~85 to ~78 bpm) and increase HRV (~55 to ~62 ms), enhancing parasympathetic tone and mood.

Shahin, S. M. (2024). Relaxation effect of lavender essential oil inhalation on physiological and psychological parameters in university students. Journal of Phytology, 16, 134–137.

The Science of Impact

Demonstrates a significant reduction in heart rate, enhancing relaxation.

Improves heart rate variability, indicating better autonomic nervous system function.

Reduces anxiety scores from 3.70 to 1.83, improving overall mood.

Pro Tips

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Inhale lavender essential oil for 5 minutes daily.

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Use a diffuser to disperse lavender oil in your living space.

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Combine lavender inhalation with deep breathing exercises for enhanced effects.