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 morning light

Bright light exposure helps regulate melatonin and boosts alertness.

What You'll Do

Step outside for 5 minutes of bright morning light exposure.

Scientific Basis

Morning exposure to >1,000 lx short‑wavelength light reduced self‑reported melatonin and enhanced daytime alertness in ~47% of trials.

Siraji, M. A. et al. (2022). Effects of Daytime Electric Light Exposure.... Frontiers in Psychology.

The Science of Impact

Aligning circadian hormone patterns can improve mood and energy levels.

Enhanced alertness can lead to increased productivity throughout the day.

Reduced melatonin levels during the day may improve overall mental health.

Pro Tips

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Expose yourself to bright light for at least 20 minutes each morning.

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Consider using a light therapy box if natural sunlight is not available.

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Aim for light exposure within the first hour of waking up.