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·2 min·+15 XP

Ground yourself outdoors

This practice can enhance your heart rate variability and improve mood.

What You'll Do

Walk barefoot on grass for 2 minutes to connect with the earth.

Scientific Basis

Grounding on the earth for one hour nightly over a week improved HRV (RMSSD) by ~18% and mood scale scores by ~20%, reducing anxiety through improved autonomic regulation.

Koniver, L. (2024). Grounding to treat anxiety: physiological and mood impacts of earthing protocols. Medical Research Archives, 12(12).

The Science of Impact

Improving heart rate variability (HRV) is linked to better autonomic regulation and reduced anxiety.

A 20% improvement in mood can significantly enhance quality of life and emotional stability.

Lower cortisol levels may contribute to reduced stress and better overall health.

Pro Tips

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Spend one hour grounding outdoors each evening to enhance HRV and mood.

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Practice grounding techniques at least 5 times a week for optimal benefits.

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Incorporate grounding into your daily routine, such as walking barefoot on grass or sand.