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·1 min·+15 XP

Listen to forest sounds

It reduces stress and promotes relaxation.

What You'll Do

Listen to forest sounds for 60 seconds to help calm your mind.

Scientific Basis

Exposure to 60 seconds of forest sound reduces right prefrontal cortex oxy-hemoglobin by ~0.37 µM and lowers heart rate from ~72.9 bpm to ~72.2 bpm, promoting calm mood via auditory immersion.

Jo, H., et al. (2019). Physiological and psychological effects of forest sound exposure. International Journal of Environmental Research and Public Health.

The Science of Impact

Short exposure to nature sounds can significantly reduce heart rate, promoting relaxation.

Improved mood states were observed, indicating potential benefits for mental health.

This research supports the use of nature sounds in stress management strategies.

Pro Tips

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Listen to forest sounds for 60 seconds daily to promote calmness.

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Incorporate nature soundscapes during breaks at work or study sessions.

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Use nature sounds as a background while meditating for enhanced relaxation.