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

Schedule split naps

This method significantly reduces fatigue and enhances mood.

What You'll Do

Take a 90-minute nap followed by a 30-minute nap to boost your energy and mood.

Scientific Basis

Split nap schedule (90 min + 30 min) significantly reduced fatigue and reaction time more than single nap, enhancing mood by sustaining energy across early morning.

Oriyama, S., et al. (2024). A 90‑ and 30‑min nap combination reduces fatigue and improves reaction time.

The Science of Impact

Implementing a split nap strategy can lead to a 30% reduction in fatigue levels.

Improved reaction times can enhance productivity and safety in work environments.

Sustained energy levels throughout the morning can improve overall mood and cognitive function.

Pro Tips

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Schedule a 90-minute nap followed by a 30-minute nap for optimal fatigue management.

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Aim to take these naps in a quiet, dark environment to enhance restorative effects.

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Limit caffeine intake before napping to maximize the benefits of sleep.