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

Breathe with citrus scent

This practice enhances relaxation and promotes emotional recalibration post-stress.

What You'll Do

Inhale your favorite citrus scent while taking deep breaths for 2 minutes.

Scientific Basis

Engaging in deep breathing bathed in citrus scent activates parasympathetic recovery post-exertion, promoting mood through deeper physiological relaxation.

Okada, K., et al. (2024). Effect of olfactory stimulation from aromatherapy on autonomic nervous activity during aerobic exercise. Scientific Reports.

The Science of Impact

Breath-scent rituals can significantly improve emotional recovery after stress, enhancing overall wellbeing.

Improved HRV is associated with reduced stress and better cardiovascular health.

Incorporating scent into recovery practices may lead to more effective stress management strategies.

Pro Tips

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Practice deep breathing for 10 minutes daily while inhaling your favorite citrus scent.

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Inhale citrus scents during recovery periods after intense workouts to enhance relaxation.

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Engage in breath-scent rituals at least 3 times a week for optimal emotional recalibration.