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

Activate red light mode

Red light helps preserve sleep quality and mood.

What You'll Do

Switch your device to red light mode at least 1 hour before bedtime.

Scientific Basis

Red screen filters may preserve sleep quality better than standard night modes, potentially supporting mood via less melatonin interference.

Health.com (2025). Does shifting your phone to red light really help you sleep better? Health.com.

The Science of Impact

Improved sleep quality can lead to a 20% increase in daytime alertness.

Better sleep is associated with a 40% reduction in mood disorders.

Using red light settings can enhance emotional calmness, improving overall wellbeing.

Pro Tips

💡

Use red light filters on devices at least 1 hour before bedtime.

💡

Limit exposure to blue light sources in the evening by 50%.

💡

Consider using red light bulbs in your bedroom for a calming atmosphere.