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·20 min·+30 XP

Walk in nature

This boosts your immune function and mood.

What You'll Do

Take a 20-minute walk in a nearby forest or park, focusing on the sights and sounds around you.

Scientific Basis

Short forest therapy trips increase natural killer (NK) cell count by ~50% and activity by ~56%, lasting up to a month, boosting mood through immune-related wellbeing.

Li, Q., et al. (2010). Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. (Study summarized via Wikipedia).

The Science of Impact

Enhancing NK cell activity can improve immune response, reducing illness risk.

Improved mood and emotional wellbeing linked to increased immune function.

Forest therapy can serve as a cost-effective intervention for mental health.

Pro Tips

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Participate in a two-day forest therapy retreat to boost immunity.

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Engage in 20-minute nature walks at least twice a week.

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Practice mindfulness during outdoor activities to enhance emotional benefits.