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·1 min·+15 XP

Let in natural light

Natural light boosts cortisol and serotonin, enhancing energy and mood.

What You'll Do

Open your curtains immediately upon waking to let in natural light.

Scientific Basis

Morning sunlight exposure increases cortisol awakening response and serotonin release, enhancing energy and mood throughout the day.

Huberman Lab Summary (2023). Light‑exposure and circadian rhythm.

The Science of Impact

Increased serotonin levels can lead to a 20% improvement in mood and overall wellbeing.

Higher cortisol levels in the morning can enhance alertness and cognitive function by up to 30%.

Regular morning light exposure can reduce symptoms of seasonal affective disorder (SAD) by 60%.

Pro Tips

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Spend at least 30 minutes outdoors in the morning sunlight each day.

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Open your curtains immediately upon waking to let in natural light.

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Consider using a light therapy box for 20 minutes if natural sunlight is not available.