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·5 min·+25 XP

Install blackout curtains

Complete darkness at night lowers the risk of depression by protecting your circadian rhythm.

What You'll Do

Install blackout curtains in your bedroom to block out all light while you sleep.

Scientific Basis

Sleeping in darkened rooms lowers risk of depression by 20%, supporting mood through protection against circadian misalignment.

Obayashi, K., Saeki, K., & Kurumatani, N. (2018). Bedroom light exposure at night and the incidence of depressive symptoms: A longitudinal study of the HEIJO-KYO cohort. Am J Epidemiol, 187(3), 427–434.

The Science of Impact

Reducing light exposure at night can lower depression risk by 20%, improving overall mental health.

Improved sleep quality from darkness can enhance cognitive function and emotional regulation.

Mitigating light exposure may lead to decreased healthcare costs associated with mental health treatment.

Pro Tips

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Use blackout curtains in your bedroom to ensure complete darkness while sleeping.

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Limit screen time at least 1 hour before bed to reduce blue light exposure.

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Consider using a sleep mask if blackout curtains are not available.