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·30 min·+30 XP

Expose to bright light

Bright light boosts alertness and mood.

What You'll Do

Spend 30 minutes in bright light each morning.

Scientific Basis

Exposure to 10,000 lux bright light in the morning improves alertness by 20%, enhancing mood by reducing daytime sleepiness.

Phipps-Nelson, J., Redman, J. R., Dijk, D. J., & Rajaratnam, S. M. (2003). Daytime exposure to bright light, as compared to dim light, decreases sleepiness and improves psychomotor vigilance performance. Sleep, 26(6), 695–700.

The Science of Impact

Improving alertness by 20% can enhance workplace productivity and performance.

Reduced daytime sleepiness may lead to better mental health outcomes and lower stress levels.

Strategic light exposure can be a cost-effective intervention for improving mood without medication.

Pro Tips

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Expose yourself to 10,000 lux bright light for 30 minutes each morning.

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Consider using a light therapy box if natural sunlight is not available.

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Incorporate bright light exposure into your morning routine to maximize alertness.