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

Breathe with scent

This practice enhances recovery and boosts mood by promoting relaxation.

What You'll Do

Inhale your favorite scent while practicing controlled breathing for 5 minutes after exercising.

Scientific Basis

Incorporating inhalation of preferred fragrance during controlled breathing after exercise boosts parasympathetic activity (HF component of HRV), supporting mood by enhancing autonomic recovery.

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

The Science of Impact

Improved HRV is associated with better stress management and emotional regulation.

A 30% increase in parasympathetic activity can enhance overall mood and relaxation.

Combining sensory stimulation with breathwork may lead to more effective recovery strategies for athletes.

Pro Tips

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Inhale your preferred aroma for 10 minutes after exercise to enhance recovery.

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Practice controlled breathing techniques for at least 5 minutes during aroma inhalation.

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Engage in this practice 3-4 times a week for optimal benefits.