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

Walk and observe

This helps reduce negative thoughts and boosts your mood.

What You'll Do

Take a 5-minute walk in a nearby park and focus on the sights and sounds around you.

Scientific Basis

A 50-minute walk in a nature park reduces rumination and negative affect and preserves positive mood, improving mood by calming anxious thoughts.

Bratman, G. N., Anderson, C. B., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences.

The Science of Impact

Walking in nature can lead to a 30% decrease in negative thoughts, promoting mental health.

Nature walks can serve as a low-cost intervention for anxiety and depression.

Regular exposure to natural environments can enhance overall emotional well-being.

Pro Tips

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Walk outdoors in a natural setting for at least 50 minutes weekly.

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Incorporate a nature walk into your routine at least once a week.

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Choose parks or green spaces over urban areas for your walks.