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

Mindful nature walk

This helps reduce rumination and improve mood.

What You'll Do

Take a 2-minute mindful walk in a natural setting, focusing on your surroundings.

Scientific Basis

Just 90 minutes walking in a natural environment significantly reduces rumination and subgenual prefrontal cortex activity, improving mood by reducing depressive thinking.

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences.

The Science of Impact

Nature walks can interrupt negative thought cycles, improving mental health.

Reducing rumination may lower the risk of developing depression over time.

Improved mood from nature exposure can enhance overall quality of life.

Pro Tips

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Walk outdoors in a natural setting for at least 90 minutes weekly.

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Incorporate nature walks into your routine at least twice a week.

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Choose different natural environments to enhance the experience.