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 water sounds

Water sounds promote relaxation and reduce heart rate.

What You'll Do

Listen to water sounds for 2 minutes to help calm your mind.

Scientific Basis

Listening to natural soundscapes promotes parasympathetic activation and reduces heart rate and respiratory rate, particularly with water sounds, enhancing mood through physiological relaxation.

Bai, Z., et al. (2024). Restorative effects of natural soundscapes with different elements. Scientific Reports.

The Science of Impact

Listening to water sounds can lower heart rates by 15%, promoting relaxation.

Reduced respiratory rates can enhance overall stress management and emotional wellbeing.

Incorporating natural soundscapes into daily routines may improve mental health outcomes.

Pro Tips

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Listen to water sounds for at least 10 minutes daily to enhance relaxation.

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Incorporate nature soundscapes into your workspace for improved focus and reduced stress.

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Engage in outdoor activities where natural sounds are prevalent to boost mood.