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.

DEF

Environmental·2 min·+15 XP

Mindful nature walk

This practice can help lower blood pressure and improve mood.

What You'll Do

Take a 2-minute mindful walk in a nearby park, focusing on the sounds and sights of nature.

Scientific Basis

Forest bathing lowers systolic blood pressure by about 6.33 mmHg in hypertensive individuals, helping mood through physiological relaxation.

Mao, G.-X., Cao, Y.-B., et al. (2012). Forest bathing and blood pressure in adults with high blood pressure: A systematic review. Environmental Health and Preventive Medicine.

The Science of Impact

Lowering systolic blood pressure can reduce the risk of cardiovascular diseases, which affect millions globally.

Improved mood and reduced stress levels can enhance overall quality of life, as evidenced by physiological relaxation.

Nature exposure can serve as a cost-effective intervention for managing hypertension, potentially reducing healthcare costs.

Pro Tips

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Engage in forest bathing for at least 30 minutes weekly to experience health benefits.

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Plan a nature hike every weekend to consistently lower stress and blood pressure.

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Incorporate mindfulness practices during your forest visits to enhance relaxation.