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

Deep breathe in nature

Deep breathing in a natural setting can lower blood pressure and improve mood.

What You'll Do

Take a 2-minute deep breathing break while surrounded by trees to enhance relaxation.

Scientific Basis

A single forest walk session significantly lowers both systolic and diastolic blood pressure compared to urban walking, improving mood via cardiovascular relaxation.

Ideno, Y., Hayashi, K., Abe, Y., Ueda, K., Iso, H., Noda, M., ... & Suzuki, S. (2020). Effects of forest bathing on pre-hypertensive and hypertensive adults: A systematic review. Environmental Health and Preventive Medicine.

The Science of Impact

Lowering blood pressure by 10 mmHg can reduce the risk of heart disease by 20-30%.

Improved mood can enhance overall quality of life and productivity.

Regular forest exposure may lead to long-term cardiovascular benefits.

Pro Tips

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Walk in a forest or natural area for at least 30 minutes once a week.

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Incorporate deep breathing exercises during your walk to enhance relaxation.

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Aim to disconnect from technology during your forest walks for better mental clarity.