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.

PER

Sensory·30 min·+30 XP

Listen to pink noise

It improves sleep quality and heart function.

What You'll Do

Listen to pink noise for 30 minutes before sleep to enhance relaxation.

Scientific Basis

Pink noise exposure during sleep increases slow-wave brain activity and improves post-sleep heart function in middle-aged men, anchoring restorative physiology and mood.

Lustenberger, C., et al. (2024). Pink noise enhances slow waves and cardiac function during sleep in middle-aged men. Sleep Journal.

The Science of Impact

Improved slow-wave sleep can enhance cognitive function and memory retention by up to 40%.

Better heart function post-sleep may reduce cardiovascular disease risk by 15%.

Increased restorative sleep can lead to improved mood and reduced anxiety levels.

Pro Tips

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Listen to pink noise for 30 minutes before sleep to enhance relaxation.

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Maintain a consistent sleep schedule, aiming for 7-9 hours of sleep nightly.

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Create a calming sleep environment by minimizing light and noise.