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·5 min·+25 XP

Listen to calming music

Calming music has been shown to lower blood pressure and heart rate, enhancing mood.

What You'll Do

Listen to calming music for 5 minutes to help reduce stress and lower your heart rate.

Scientific Basis

Meta-analysis in cardiac patients found music lowered systolic BP by ~5.5 mmHg and HR by ~3.4 bpm, improving mood via reduced cardiovascular arousal.

Bradt, J., Dileo, C., & Potvin, N. (2013). Music for stress and anxiety reduction in coronary heart disease patients. Cochrane Database of Systematic Reviews.

The Science of Impact

Lowering systolic blood pressure can reduce the risk of heart disease by up to 30%.

Improved heart rate and reduced anxiety can enhance overall quality of life for cardiac patients.

Music therapy is a cost-effective intervention that can be easily integrated into cardiac rehabilitation programs.

Pro Tips

💡

Listen to calming music for at least 30 minutes daily to help lower blood pressure.

💡

Incorporate music therapy sessions twice a week as part of cardiac rehabilitation.

💡

Engage in group music therapy to enhance social support and emotional wellbeing.