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·10 min·+30 XP

Get morning sunlight

Morning sunlight helps regulate your circadian rhythm and boosts mood.

What You'll Do

Spend 10 minutes outside in the morning sunlight.

Scientific Basis

Just 10–30 minutes of daily sunlight exposure ≥2×/week is linked with lower inflammation, better vitamin D status, and improved energy and mood in general populations.

Cleveland Clinic Health (2025). How Much Sunlight You Need Each Day.

The Science of Impact

Regular sunlight exposure can reduce inflammation markers by up to 30%, improving overall health.

Adequate vitamin D levels are linked to a 20% decrease in mood disorders.

Improved energy levels from sunlight exposure can enhance productivity and quality of life.

Pro Tips

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Spend 10–30 minutes outdoors in sunlight at least twice a week.

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

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Combine sunlight exposure with physical activity for enhanced mood benefits.