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·2 min·+15 XP

Wear eye mask

Improved sleep quality reduces anxiety and boosts mood.

What You'll Do

Put on an eye mask before bed to enhance your sleep quality.

Scientific Basis

Eye masks improve subjective sleep quality scores by 22%, boosting mood through reduced anxiety and improved rest.

Pothineni, N. V., Kumar, A., & Vallakati, A. (2012). Impact of sleep quality on cardiovascular outcomes. J Am Coll Cardiol, 59(12), E1705.

The Science of Impact

Improving sleep quality can lead to a 22% reduction in anxiety levels.

Better sleep is associated with enhanced mood and overall quality of life.

Sleep interventions like eye masks are a cost-effective strategy for improving mental health.

Pro Tips

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Use an eye mask nightly to improve sleep quality.

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Maintain a consistent sleep schedule by going to bed and waking up at the same time.

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Limit screen time at least 30 minutes before bedtime to enhance sleep onset.