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·30 min·+30 XP

Get morning light

Boosts sleep efficiency and daytime energy.

What You'll Do

Spend 30 minutes outside in bright morning light.

Scientific Basis

Repeated morning bright light across workdays raised sleep efficiency (~3.5 %) and reduced sleep fragmentation index (~2 %), boosting daytime energy and mood.

He, M. et al. (2023). Morning bright light improves nocturnal sleep.... Sleep Health.

The Science of Impact

Improved sleep efficiency can lead to better cognitive function and productivity during the day.

Reduced sleep fragmentation may enhance overall sleep quality, contributing to long-term health benefits.

Boosting mood through natural light exposure can decrease the risk of mood disorders.

Pro Tips

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Expose yourself to bright light for at least 30 minutes each morning.

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

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Maintain a consistent wake-up time to enhance the effects of morning light.