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

Use earplugs now

Earplugs can increase sleep duration and reduce stress hormones.

What You'll Do

Put in earplugs before sleeping to enhance your rest.

Scientific Basis

Wearing earplugs in ICU settings can increase total sleep time by 30 minutes, enhancing mood through deeper rest.

Hu, R. F., Jiang, X. Y., Zeng, Y. M., Chen, X. Y., & Zhang, Y. H. (2010). Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated ICU environment. Critical Care, 14(2), R66.

The Science of Impact

Improved sleep quality can enhance recovery outcomes in ICU patients.

Reducing cortisol levels may lower the risk of stress-related complications.

Better sleep can lead to improved mood and overall patient satisfaction.

Pro Tips

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Use earplugs during hospital stays to improve sleep duration.

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Consider eye masks to block out light for better rest.

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Aim for at least 7 hours of sleep to support recovery.