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

Listen to nature sounds

Natural soundscapes reduce stress and improve mood.

What You'll Do

Listen to nature sounds for 2 minutes to calm your mind.

Scientific Basis

Natural soundscapes stimulate the parasympathetic nervous system and restore attention via the attention restoration theory, improving mood through cognitive-emotional sensory support.

Frumkin, H., et al. (2017). Nature contact and human health: a research agenda. Environmental Health Perspectives, 125(7), 075001.

The Science of Impact

Natural sound exposure can lead to a 30% reduction in stress, enhancing overall mental health.

Improved mood from nature sounds can increase productivity by up to 20% in workplace settings.

Engaging with natural soundscapes may lower healthcare costs associated with stress-related illnesses.

Pro Tips

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Listen to natural soundscapes for at least 15 minutes daily to reduce stress.

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Incorporate nature sounds into your workspace to enhance focus and productivity.

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Spend time outdoors in natural environments to experience the benefits of auditory nature.