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·15 min·+30 XP

Get morning sunlight

Natural light boosts mood and reduces fatigue.

What You'll Do

Spend 15 minutes outside in the morning sunlight.

Scientific Basis

Getting at least 15 minutes of natural light shortly after waking can reduce morning fatigue by an appreciable amount, uplifting mood via circadian alignment.

(2025). The #1 Thing You Can Do to Feel Less Tired in the Morning—and It’s So Simple. RealSimple.

The Science of Impact

Natural light exposure can enhance emotional energy, improving overall wellbeing.

Reduced morning fatigue may lead to increased productivity throughout the day.

Aligning circadian rhythms with natural light can improve sleep quality.

Pro Tips

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Spend at least 15 minutes outdoors in natural light each morning.

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Open your curtains immediately upon waking to let in sunlight.

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Consider using a light therapy box if natural light is unavailable.