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.

VIT

Physical·2 min·+15 XP

Relax muscles with nature

This combination can lower anxiety and heart rate, promoting a calmer mood.

What You'll Do

Practice progressive muscle relaxation for 2 minutes while listening to nature sounds.

Scientific Basis

Combining PMR with nature sound during clinical skills training reduced heart rate and anxiety significantly (~1.1 bpm and anxiety drop), boosting mood by lowering physiological arousal.

Korkut, S., Bahçecioğlu, T., & Sarıalioğlu, A. (2021). Effect of PMR and nature sounds on anxiety levels, vital signs and skills performance in nursing students. Perspectives in Psychiatric Care.

The Science of Impact

Even a modest reduction in heart rate can enhance focus and performance in high-stress environments.

Lower anxiety levels can improve overall mood and readiness for clinical tasks, potentially affecting patient care quality.

Integrating relaxation techniques into training can foster healthier coping mechanisms among nursing students.

Pro Tips

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Practice PMR for 10 minutes before clinical training sessions.

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Listen to nature sounds for 15 minutes daily to enhance relaxation.

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Combine both techniques for a 20-minute session before stressful tasks.