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.

INT

Mental·20 min·+30 XP

Walk barefoot outdoors

It can lower cortisol levels and enhance calmness.

What You'll Do

Walk barefoot on grass for 20 minutes.

Scientific Basis

Touching the earth barefoot or using an earthing mat for 30 minutes daily can reduce cortisol levels by ~25% and improve self-reported calmness, grounding mood through physiological stress regulation.

Park, H. J. et al. (2022). The effect of Earthing mat on stress‑induced anxiety‑like behavior, cortisol, and autonomic markers in adult participants.

The Science of Impact

Lower cortisol levels can lead to improved emotional stability and reduced anxiety.

Reducing stress hormones may enhance overall mental health and quality of life.

Grounding practices are a low-cost intervention for stress management.

Pro Tips

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Use an earthing mat for 30 minutes each day.

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Walk barefoot on grass or sand for at least 20 minutes daily.

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Incorporate grounding into your morning routine for better stress management.