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·2 min·+15 XP

Scented breathing exercise

This practice can enhance relaxation and improve mood through increased alpha brain wave activity.

What You'll Do

Inhale a blend of lavender, bergamot, clary sage, and geranium essential oils while practicing synchronized breathing for 2 minutes.

Scientific Basis

Practicing synchronized breathing with blended lavender, bergamot, clary sage, and geranium essential oils elevates alpha brain wave activity, soothing mood via relaxed neuroelectrical states.

Choi, N. Y., et al. (2022). Effects of olfactory stimulation with aroma oils on psychophysiological responses in adult women. International Journal of Environmental Research and Public Health, 19(9), 5196.

The Science of Impact

Enhancing alpha brain wave activity can improve mood and reduce anxiety, leading to better mental health outcomes.

Lowering systolic blood pressure can decrease the risk of cardiovascular diseases, promoting overall physical health.

Incorporating scent-supported breathing rituals can enhance emotional balance and sensory relaxation in daily life.

Pro Tips

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Practice synchronized breathing for 20 minutes daily using essential oils.

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Inhale the essential oil blend before stressful situations to promote relaxation.

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Create a calming environment with soft lighting and soothing music during your breathing sessions.