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·5 min·+25 XP

Get sunlight exposure

Natural light boosts mood and reduces depressive symptoms.

What You'll Do

Spend 5 minutes outside in natural light right now.

Scientific Basis

Daily outdoor exposure to daylight for at least 2 hours reduces depressive symptoms by 35%, boosting mood through natural circadian entrainment.

Wirz-Justice, A., et al. (1996). Light therapy for seasonal affective disorder is effective and safe. Journal of Affective Disorders, 37(1), 111–121.

The Science of Impact

Natural light exposure can significantly enhance mental health, reducing reliance on medication for depression.

Improved mood from daylight exposure can lead to increased productivity and better quality of life.

Reducing artificial light dependence can lower energy costs and promote environmental sustainability.

Pro Tips

💡

Spend at least 2 hours outdoors in natural light each day.

💡

Incorporate outdoor activities like walking or gardening into your daily routine.

💡

Try to expose yourself to sunlight during morning hours for optimal benefits.