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·5 min·+25 XP

Get morning light

Bright light exposure can enhance wakefulness and mood.

What You'll Do

Spend 5 minutes outside in bright morning light.

Scientific Basis

For overweight individuals, 30 min morning bright light (~4,400 lux) did not acutely alter exercise intensity but showed trends toward enhanced wakefulness, suggesting cumulative benefits for energy and mood.

Knaier, R. et al. (2018). Morning bright light exposure and exercise intensity in overweight individuals. American Journal of Physiology.

The Science of Impact

Increased exposure to bright light may lead to improved exercise performance, potentially enhancing overall physical activity levels.

Enhanced mood and wakefulness can contribute to better mental health outcomes, reducing the risk of depression.

Regular morning light exposure could serve as a simple, cost-effective intervention for improving wellbeing in overweight individuals.

Pro Tips

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Spend 30 minutes outdoors in bright light each morning.

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Consider using a light therapy box that emits at least 4,400 lux for similar benefits.

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Incorporate light exposure into your morning routine to maximize energy levels throughout the day.