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·3 min·+20 XP

Inhale lavender oil

It significantly reduces blood pressure and heart rate, promoting relaxation.

What You'll Do

Inhale lavender oil for 3 minutes to help you relax.

Scientific Basis

Inhaling lavender oil for ~3 min significantly decreased systolic BP (~109.9 to 108 mm Hg) and heart rate (~71.2 to 65.7 bpm), promoting relaxation.

Sayorwan, W., Siripornpanich, V., Piriyapunyaporn, T., Hongratanaworakit, T., Kotchabhakdi, N., & Ruangrungsi, N. (2012). The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity. Journal of the Medical Association of Thailand, 95(4), 598–60

The Science of Impact

Lavender inhalation can effectively lower heart rate and blood pressure, promoting relaxation.

Improved mood states can enhance overall quality of life and reduce stress-related health issues.

This evidence supports the use of aromatherapy as a non-invasive method for stress management.

Pro Tips

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Inhale lavender oil for 3 minutes to promote relaxation.

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Use lavender essential oil in a diffuser during stressful times.

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Incorporate lavender into your bedtime routine to improve sleep quality.