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·5 min·+25 XP

Listen to white noise

It can sharpen cognitive focus and improve memory performance.

What You'll Do

Listen to binaural white noise for 5 minutes while working to enhance your focus.

Scientific Basis

Brief white noise exposure (~100–750 Hz binaural) enhances short-term visual working memory performance in adults, anchoring cognitive clarity through gentle auditory stimulation.

Salas, C. R. (2018). The impact of binaural white noise (100–750 Hz) on short-term visual working memory and EEG activity. arXiv preprint.

The Science of Impact

Improved cognitive performance can enhance learning and productivity in daily tasks.

Utilizing white noise may serve as a cost-effective tool for students and professionals seeking to boost focus.

Potentially beneficial for individuals with attention difficulties, providing a non-invasive method to enhance cognitive clarity.

Pro Tips

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Listen to binaural white noise for 20 minutes while studying or working.

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Incorporate white noise during visual memory tasks to enhance performance.

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Experiment with different frequencies (100–750 Hz) to find the most effective range for personal focus.