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·10 min·+30 XP

Take a short nap

Short naps boost alertness and performance while reducing fatigue.

What You'll Do

Take a 10-minute nap in the early afternoon to recharge your energy and improve your focus.

Scientific Basis

A 10‑minute early afternoon power nap can boost alertness by ~54% and task performance by ~34%, enhancing mood through reduced fatigue.

Dinges, D. F., et al. (1997). The NASA nap study: beneficial effects of a 26‑minute nap on alertness and performance

The Science of Impact

Short naps can significantly reduce fatigue, improving overall productivity.

Enhanced alertness and performance can lead to safer operational environments, particularly in high-stakes professions like aviation.

Improved mood and cognitive capacity from napping can contribute to better mental health and job satisfaction.

Pro Tips

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Take a 10-minute nap in the early afternoon to boost alertness.

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Find a quiet space to rest without distractions for optimal results.

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Incorporate short naps into your daily routine for sustained performance.