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

Wear blue-light glasses

It helps increase melatonin levels for better sleep.

What You'll Do

Wear blue-light blocking glasses for 2 hours before bed.

Scientific Basis

Blocking blue-light in the evening significantly increased melatonin levels compared to control conditions, enhancing mood through improved sensory-driven sleep readiness.

Bigalke, J. A., et al. (2021). Effect of evening blue light blocking glasses on subjective evening melatonin suppression in adolescents. Sleep Advances.

The Science of Impact

Blocking blue light can enhance melatonin production, crucial for sleep quality.

Improved melatonin levels can lead to a 20% reduction in sleep onset latency.

Better sleep quality is associated with improved mood and cognitive function.

Pro Tips

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Wear blue-light blocking glasses for at least 2 hours before bedtime.

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Limit screen time to 1 hour before sleep to maximize melatonin production.

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Consider using dim red lights in the evening to further support melatonin levels.