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.

PER

Sensory·30 min·+30 XP

Listen to calming music

This can lower heart rate and reduce stress.

What You'll Do

Listen to 30 minutes of music tuned at 432 Hz during your next work break.

Scientific Basis

Listening to 30 min of pre-selected music (tuned to 440 Hz) during work breaks can lower heart rate, blood pressure, and cortisol—anchoring a calm mood via structured auditory immersion.

Calamassi, D., et al. (2022). Listening to music tuned at 440 Hz versus 432 Hz during work breaks in emergency service nurses: Effects on vital parameters and stress. PMC.

The Science of Impact

Reduces physiological arousal, leading to improved mental health outcomes.

Lower blood pressure can decrease the risk of cardiovascular diseases.

Enhancing mood through music can improve workplace productivity and satisfaction.

Pro Tips

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Listen to 30 minutes of music tuned at 432 Hz during work breaks.

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Incorporate music breaks at least twice a day for optimal stress relief.

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Choose calming genres like classical or ambient music for better effects.