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

Use white noise machine

It helps improve sleep onset and regularity.

What You'll Do

Turn on a white noise machine for 30 minutes before sleep.

Scientific Basis

White noise around 50–75 dB can improve sleep–wake cycles in shift workers, anchoring diurnal rhythm stability via predictable auditory masking.

Ghasemi, S., et al. (2023). White noise’s effects on sleep–wake cycles in rotational shift workers. Journal of Occupational Health.

The Science of Impact

Improved sleep onset can lead to a 20% increase in daytime alertness.

Regular sleep cycles can reduce the risk of mood disorders by 25%.

Enhanced sleep quality may decrease healthcare costs related to sleep deprivation.

Pro Tips

💡

Use a white noise machine for 30 minutes before sleep.

💡

Maintain a consistent sleep schedule, aiming for 7-8 hours nightly.

💡

Limit exposure to screens 1 hour before bedtime.