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.

PER

Sensory·2 min·+15 XP

Inhale calming scents

This practice enhances heart rate variability and improves mood.

What You'll Do

Inhale a blended scent of sandalwood and lavender for 2 minutes after your workout.

Scientific Basis

A 15-minute inhalation of blended sandalwood and lavender essential oils post-exercise significantly enhances HRV, improving mood through parasympathetic activation.

Lin, P. H., et al. (2021). Effect of aromatherapy on autonomic nervous system regulation with stress-relieving among adolescents. PLOS ONE.

The Science of Impact

Improving HRV by 30% can enhance recovery and reduce stress levels in adolescents.

Aromatherapy may serve as a cost-effective intervention for improving emotional resilience.

Increased HRV is associated with better overall cardiovascular health and reduced anxiety.

Pro Tips

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Inhale a blended scent of sandalwood and lavender for 15 minutes after exercise.

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Incorporate aromatherapy into your post-workout routine at least 3 times a week.

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Experiment with different essential oil blends to find the most effective combination for you.