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·5 min·+25 XP

Listen to binaural beats

Binaural beats can significantly calm physiological responses, aiding in anxiety reduction.

What You'll Do

Listen to binaural beats for 5 minutes to help reduce anxiety and improve your mood.

Scientific Basis

College students listening to embedded binaural beats (any frequency) experienced improved autonomic markers and reduced anxiety, supporting mood through sensory neuroentrainment.

Yang, S. Y., Wang, J. Y., Liu, C., et al. (2025). Effects of binaural beat therapy with different frequencies on autonomic nervous system regulation among college students. BMC Complementary Medicine and Therapies, 25, 206.

The Science of Impact

Binaural beats can serve as a non-invasive tool for anxiety reduction, potentially benefiting 40% of college students who report anxiety symptoms.

Improved autonomic regulation may lead to better overall cardiovascular health, reducing the risk of stress-related disorders.

Incorporating auditory interventions like binaural beats can enhance mental wellbeing, supporting academic performance and quality of life.

Pro Tips

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Listen to binaural beats for 20 minutes daily to help manage anxiety.

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Experiment with different frequencies (theta, alpha, beta) to find the most effective for your mood.

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Combine binaural beats with natural sounds for enhanced relaxation.