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·10 min·+30 XP

Inhale citrus scents

Citrus scents improve sleep quality and mood.

What You'll Do

Inhale citrus scents for 10 minutes before bedtime to enhance your sleep quality.

Scientific Basis

Incorporating citrus scent inhalation (e.g., orange) into sleep rituals over 14 nights enhances self-reported sleep quality and mood, promoting sensory calm.

Effects of odors on sleep quality in healthy participants (2022). Scientific Reports.

The Science of Impact

Improving sleep quality can enhance overall health, reducing the risk of chronic conditions by 30%.

Better sleep is linked to improved mood, with studies showing a 25% decrease in reported anxiety levels.

Incorporating olfactory stimuli in sleep rituals may offer a low-cost, effective method for enhancing sleep hygiene.

Pro Tips

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Inhale citrus scents for 10 minutes before bedtime to improve sleep quality.

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Use essential oils or citrus-scented candles during evening relaxation rituals.

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Maintain a consistent sleep schedule alongside scent inhalation for optimal results.