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

Listen to river sounds

Calming river sounds can lower anxiety and improve mood.

What You'll Do

Listen to calming river sounds for 2 minutes to help reduce anxiety.

Scientific Basis

Listening to river sounds for 30 minutes can reduce anxiety by 20%, uplifting mood by calming the autonomic nervous system.

Medvedev, O. N., Shepherd, D., & Hautus, M. J. (2015). The restorative potential of soundscapes: A physiological investigation. Applied Acoustics, 96, 20–26.

The Science of Impact

Natural soundscapes can be integrated into urban design to mitigate stress-related health issues.

Reducing anxiety by 20% can improve overall mental health and productivity.

Promoting soundscape design may enhance community wellbeing and quality of life.

Pro Tips

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Listen to calming river sounds for 30 minutes daily.

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Incorporate nature soundscapes into your workspace for improved focus.

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Engage in outdoor activities near water bodies to enhance mood.