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·2 min·+15 XP

Tend to a plant

Engaging with plants can enhance mood and cognitive function.

What You'll Do

Spend 2 minutes tending to a plant by watering or pruning it.

Scientific Basis

Regular gardening is associated with a 36% lower risk of dementia, supporting mood by fostering cognitive engagement and long-term well-being.

RealSimple (2024). 7 Ways Gardening Helps You Live Longer—and Happier—According to Experts.

The Science of Impact

Gardening can provide emotional comfort and cognitive engagement, reducing the risk of dementia.

Improved mental health from gardening activities can lead to a 20% increase in overall life satisfaction.

Engaging in gardening can enhance sleep quality, with studies showing a 30% improvement in sleep duration among regular gardeners.

Pro Tips

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Spend at least 30 minutes gardening three times a week.

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Incorporate a variety of plants to stimulate cognitive engagement.

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Join a community garden to enhance social interaction and support.