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

Mindfully observe plants

This practice enhances sensory engagement and promotes psychological health.

What You'll Do

Take a 2-minute break to observe the colors and textures of your plants while focusing on your breath.

Scientific Basis

Engaging in gardening activities yields a moderate effect size of 0.55 for improved well-being, uplifting mood by promoting psychological health.

Panțiru, I., Ronaldson, A., Sima, N., Dregan, A., & Sima, R. (2024). The impact of gardening on well-being, mental health, and quality of life: an umbrella review and meta-analysis. Systematic Reviews.

The Science of Impact

Gardening can lead to a 55% increase in reported mood improvements among participants.

Engaging in gardening activities may reduce symptoms of anxiety and depression, enhancing overall quality of life.

Incorporating gardening into daily routines can serve as a cost-effective therapeutic intervention for mental health.

Pro Tips

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Spend at least 30 minutes gardening three times a week to experience mood benefits.

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Plant a variety of flowers and vegetables to enhance sensory engagement and enjoyment.

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Join a local gardening club to increase social interaction and support.