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

Breathe in quiet spaces

This can help lower cortisol levels and reduce stress.

What You'll Do

Spend 5 minutes in a quiet park and focus on your breathing.

Scientific Basis

Using community quiet parks weekly can lower cortisol by 15%, improving emotional stability.

Roe, J., & Aspinall, P. (2011). The restorative benefits of walking in urban and rural settings in adults with good and poor mental health. Health & Place, 17(1), 103–113.

The Science of Impact

Access to quiet parks can lead to a measurable decrease in stress biomarkers, improving overall mental health.

Lower cortisol levels are associated with reduced anxiety and improved emotional stability.

Enhancing community access to natural environments can promote public health and wellbeing.

Pro Tips

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Visit a quiet park for at least 30 minutes each week.

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Incorporate nature walks into your routine at least twice a week.

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Engage in mindfulness activities while in natural settings for added benefits.