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.

VIT

Physical·2 min·+15 XP

Adjust bedroom temperature

A cooler room enhances REM and deep sleep, improving mood.

What You'll Do

Set your bedroom thermostat to 20-22°C before bed.

Scientific Basis

Avoiding high bedroom temperatures above ~25 °C prevents ~10% reduction in REM and deep sleep duration, aiding mood by preserving emotional regulation cycles.

Chevance, G. et al. (2024). A systematic review of ambient heat and sleep. Environmental Research Communications.

The Science of Impact

Improving sleep quality can enhance emotional regulation, reducing mood disorders.

Better sleep can lead to a 20% increase in daytime alertness and productivity.

Maintaining optimal sleep conditions may reduce healthcare costs associated with sleep disorders.

Pro Tips

💡

Set your bedroom thermostat to 20-22°C for optimal sleep.

💡

Use breathable bedding materials to help regulate temperature.

💡

Limit electronic device usage at least 30 minutes before bedtime to improve sleep onset.