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.

VIT

Physical·2 min·+15 XP

Get morning sunlight

Morning sunlight helps regulate your circadian rhythm and boosts mood.

What You'll Do

Spend 2 minutes outside in the morning sunlight.

Scientific Basis

Brief translates: regular sun exposure triggers nitric oxide release, lowering blood pressure by a few mmHg, enhancing mood via vascular relaxation.

Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie.

The Science of Impact

Lowering blood pressure by just 5 mmHg can reduce the risk of heart disease by 20%.

Improved nitric oxide levels enhance vascular relaxation, promoting better cardiovascular health.

Regular sun exposure can also improve sleep quality, contributing to overall emotional wellbeing.

Pro Tips

💡

Spend at least 30 minutes outdoors in sunlight daily.

💡

Aim for morning sunlight exposure to help regulate your circadian rhythm.

💡

Consider incorporating outdoor activities like walking or gardening into your routine.