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·10 min·+30 XP

Listen to 432 Hz music

It can significantly reduce heart rate and blood pressure, enhancing your mood.

What You'll Do

Listen to music tuned at 432 Hz for 10 minutes during your break.

Scientific Basis

Nurses listening to music tuned at 432 Hz for 10 min had greater heart rate and BP reduction than those at 440 Hz, enhancing mood via subtly deeper physiological calming.

Calamassi, D., et al. (2022). Listening to music tuned to 432 Hz versus 440 Hz to reduce stress.

The Science of Impact

Improved heart rate and blood pressure can lead to better overall health outcomes for nurses, reducing burnout.

Enhancing mood through music can improve workplace satisfaction and productivity.

Utilizing music as a stress-relief tool can be a cost-effective intervention in healthcare settings.

Pro Tips

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Listen to music tuned at 432 Hz for 10 minutes during breaks.

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Incorporate music listening into daily routines to enhance relaxation.

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Experiment with different music genres at 432 Hz to find personal preferences.