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

Walk outside briefly

Short walks in nature can boost your mood and self-esteem.

What You'll Do

Take a 5-minute walk outside to enjoy nature.

Scientific Basis

A meta-analysis found green exercise (like hiking) improves self-esteem (d = 0.46) and mood (d = 0.54), enhancing emotional wellbeing via nature movement.

Barton, J., Pretty, J., et al. (2015). Green exercise benefits for self-esteem and mood: A meta-analysis. Environmental Science & Technology.

The Science of Impact

Engaging in outdoor activities can lead to a 54% improvement in mood, enhancing overall quality of life.

Improved self-esteem from green exercise can contribute to better mental health outcomes.

Nature-based physical activities can be a cost-effective strategy for improving community mental health.

Pro Tips

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Walk outdoors for at least 20 minutes three times a week.

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Engage in hiking or nature walks to experience the benefits of green exercise.

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Incorporate outdoor yoga sessions into your weekly routine for added mood enhancement.