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·5 min·+25 XP

Get sunlight exposure

Sunlight boosts serotonin and endorphins, enhancing mood.

What You'll Do

Step outside for 5 minutes to soak up some sunlight.

Scientific Basis

Regular sunlight exposure elevates serotonin and endorphins, reducing fatigue and improving mood by quantifiable behavioral activation.

Self Magazine summary (2024). 6 Reasons You Need More Sun, According To Science.

The Science of Impact

Increased serotonin levels can lead to a 30% reduction in depressive symptoms.

Regular sunlight exposure is linked to a 15% improvement in sleep quality.

Lower blood pressure levels have been observed, with a 10% decrease in hypertensive individuals.

Pro Tips

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Spend at least 30 minutes outdoors in sunlight each day.

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Incorporate morning sunlight exposure into your routine for optimal benefits.

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Engage in outdoor physical activities to maximize serotonin release.