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·10 min·+30 XP

Watch nature video

It decreases heart rate and enhances calmness.

What You'll Do

Watch a 10-minute nature video to relax.

Scientific Basis

Watching a 10-minute nature-based relaxation video can decrease heart rate and increase heart rate variability (RSA), enhancing calm alertness through visual sensory immersion.

Benz, A.B.E., et al. (2022). Nature-based relaxation videos and their effect on heart rate variability. Frontiers in Psychology.

The Science of Impact

Lowering heart rate by an average of 5 beats per minute can reduce stress-related health risks.

Increased heart rate variability (RSA) is associated with improved emotional regulation and resilience.

Regular exposure to nature visuals can enhance overall sensory well-being and mental health.

Pro Tips

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Watch a 10-minute nature video daily to promote relaxation.

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Incorporate nature visuals into your workspace for a calming effect.

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Engage in outdoor activities for at least 30 minutes weekly to enhance mood.