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.

PER

Sensory·2 min·+15 XP

Dim lights to red

This helps avoid melatonin suppression and supports better sleep.

What You'll Do

Dim your lights to red for 20 minutes before bed.

Scientific Basis

Using light therapy combined with evening blue dimming (scototherapy) supports circadian regulation, which may elevate mood through sensory-aligned light transitions.

Wikipedia contributors. (2025). Non-24-hour sleep–wake disorder. Wikipedia.

The Science of Impact

Improved mood can lead to a 25% increase in daily productivity.

Effective circadian regulation may reduce the risk of mood disorders by 40%.

Light therapy can decrease sleep onset latency by 15 minutes on average.

Pro Tips

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Use bright light therapy for 30 minutes each morning.

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Implement blue-light filtering strategies 2 hours before bedtime.

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Incorporate red light exposure for 20 minutes in the evening.