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

Breathe deeply in nature

Deep breathing in nature can lower stress hormones and improve mood.

What You'll Do

Spend 5 minutes breathing deeply while surrounded by trees.

Scientific Basis

Spending just 20 minutes in a forest can lower cortisol levels by around 12.4%, uplifting mood by reducing stress hormone activity.

[Stanford study reported in Hike Collective] (2024). Shinrin-Yoku: The Science Behind Forest Bathing.

The Science of Impact

Rapid reduction in cortisol levels can enhance overall mental health and resilience.

Lowering heart rate by 5-7% may reduce the risk of cardiovascular diseases.

Improved mood in 82% of participants can lead to increased productivity and quality of life.

Pro Tips

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Spend 20 minutes in a forest or green space at least once a week.

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Engage in mindful breathing exercises while in nature for 5 minutes.

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Take a nature walk during lunch breaks to reduce stress levels.