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

Use dim red light

It boosts melatonin production, improving sleep onset and mood.

What You'll Do

Switch to dim red light for 30 minutes before bed.

Scientific Basis

Evening use of dim red light instead of white light increases melatonin secretion by 19%, supporting mood by improving sleep onset latency.

Figueiro, M. G., Wood, B., Plitnick, B., & Rea, M. S. (2011). The impact of light from computer monitors on melatonin levels in college students. Neuro Endocrinology Letters, 32(2), 158–163.

The Science of Impact

Improving melatonin levels can lead to better sleep quality, which is crucial for overall health.

Enhanced sleep onset latency can reduce feelings of anxiety and improve mood.

Using red light in the evening may help mitigate circadian rhythm disruptions, promoting a healthier lifestyle.

Pro Tips

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Use dim red light for at least 30 minutes before bedtime.

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Limit exposure to white light in the evening to improve melatonin production.

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