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

Practice deep breathing

Deep breathing in nature can enhance relaxation and reduce blood pressure.

What You'll Do

Spend 5 minutes practicing deep breathing while surrounded by trees or plants.

Scientific Basis

Older adults experienced BP reduction after six forest bathing sessions, supporting mood through cardiovascular normalization.

Garibay-Chávez, M. G., Curiel-Ballesteros, A., et al. (2024). Effects of forest bathing on blood pressure in older adults: Guadalajara study. Forests.

The Science of Impact

Lowering blood pressure can reduce the risk of cardiovascular diseases, which affect over 30% of older adults.

Improved mood and reduced stress levels can enhance overall quality of life for seniors.

Engaging in nature-based activities can be a cost-effective intervention for managing hypertension.

Pro Tips

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Participate in forest bathing sessions at least once a week for optimal benefits.

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Spend 2 hours in nature during each session to maximize relaxation and BP reduction.

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Incorporate deep breathing exercises while in nature to further enhance stress relief.