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·5 min·+25 XP

Inhale calming scents

This practice can reduce heart rate and enhance mood through sensory-guided relaxation.

What You'll Do

Inhale lavender scent deeply while holding your breath for 5 seconds, then exhale slowly. Repeat for 5 minutes.

Scientific Basis

Incorporating inhalation of calming scents (e.g., lavender or marjoram) during breath-hold exercises (e.g., mindfulness pauses) for 5 minutes reduces heart rate by ~3%, supporting mood via sensory-guided relaxation.

Kawai, E., et al. (2017). A novel approach for evaluating the effects of odor stimulation on dynamic cardiorespiratory functions. PLOS ONE, 12(3), e0172841.

The Science of Impact

Short sessions of scent inhalation can lead to measurable reductions in heart rate, promoting relaxation.

Improved heart rate variability may enhance overall cardiovascular health.

Incorporating sensory experiences into mindfulness practices can improve mental wellbeing.

Pro Tips

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Inhale calming scents like lavender for 5 minutes during mindfulness pauses.

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Practice breath-hold exercises for 5 minutes, focusing on calming scents.

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Repeat this sensory-guided relaxation technique daily for optimal benefits.