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·30 min·+30 XP

Get morning light

Bright light exposure helps stabilize your sleep schedule and can improve mood.

What You'll Do

Expose yourself to bright light for 30 minutes each morning.

Scientific Basis

Using light exposure to stabilize bed/wake times within ±30 min daily lowers depression scores by ~5% by increasing sleep regularity.

Parikh, M. et al. (2024). Environmental bright light exposure, depression symptoms, and sleep regularity. JAMA Network Open.

The Science of Impact

Improving sleep regularity can lead to a measurable 5% decrease in depression scores.

Bright light exposure enhances sleep regularity, which is crucial for mental health.

Stabilizing bed/wake times can improve overall quality of life.

Pro Tips

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Expose yourself to bright light for at least 30 minutes each morning.

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Maintain a consistent sleep schedule within ±30 minutes daily.

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Limit screen time before bed to enhance sleep quality.