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·20 min·+30 XP

Take a short nap

A brief nap boosts cognitive performance and reduces mental strain.

What You'll Do

Take a 20-minute nap to enhance your focus and mood.

Scientific Basis

A short nap with onset of N2 stage improves later task performance and lowers perceived effort, raising mood via reduced mental strain.

Löwe, A., et al. (2025). Mid‑day nap N2 sleep enhances problem‑solving…

The Science of Impact

Short naps can enhance cognitive performance by up to 30%, improving productivity.

Reduced perceived effort can lead to lower mental strain and increased job satisfaction.

Improved mood post-nap can contribute to better overall mental health.

Pro Tips

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Take a 20-minute nap to boost cognitive performance.

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Aim to nap in a quiet, dark space to enhance sleep quality.

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Schedule naps during the afternoon for optimal benefits.