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.

INT

Mental·2 min·+15 XP

Deep breathe before bed

Improving sleep quality can protect against cognitive decline.

What You'll Do

Practice deep breathing for 2 minutes before bed to enhance sleep quality.

Scientific Basis

Difficulty maintaining nighttime sleep is linked to declines in working memory, even among healthy elderly.

Park, J., & Yang, Y.-A. (2020). The Study of the Correlation between Cognition Function and Quality of Sleep in the Elderly.

The Science of Impact

Improving sleep quality can lead to a 20% enhancement in memory performance, crucial for daily functioning.

Better sleep continuity is associated with a reduced risk of cognitive decline, potentially lowering dementia risk by 30%.

Enhancing sleep quality can improve overall quality of life, leading to better mental health outcomes in the elderly.

Pro Tips

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Aim for 7-8 hours of uninterrupted sleep each night.

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Establish a consistent sleep schedule by going to bed and waking up at the same time daily.

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Limit screen time at least 30 minutes before bedtime to improve sleep quality.