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

Soothing music can lower blood pressure and heart rate, reducing anxiety.

What You'll Do

Listen to calming music for 5 minutes to reduce stress.

Scientific Basis

Music intervention during minor surgery reduced systolic BP from ~136.5 to 123.3 mmHg and heart rate from ~75.6 to 73.1 bpm, supporting mood by lowering perioperative stress.

Schaal, N. K., et al. (2021). Effects of a music intervention during port catheter placement.

The Science of Impact

Reducing systolic BP by 13.2 mmHg can lower the risk of postoperative complications.

Lower heart rates during surgery can enhance recovery times and overall patient satisfaction.

Music interventions are a cost-effective strategy to manage anxiety in clinical settings.

Pro Tips

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Listen to calming music for at least 20 minutes before surgical procedures.

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Incorporate music therapy sessions into preoperative care routines.

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Encourage patients to select their preferred music genre to enhance relaxation.