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·5 min·+25 XP

Get morning sunlight

Morning sunlight helps regulate your sleep-wake cycle, improving mood and energy levels.

What You'll Do

Spend 5 minutes outside in the morning sunlight to boost your mood and energy.

Scientific Basis

Morning sunlight supports circadian entrainment and improves sleep timing, thereby boosting daytime energy and mood.

Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie.

The Science of Impact

Improved sleep quality can lead to a 30% increase in daytime alertness.

Stable circadian rhythms are associated with a 20% reduction in mood disorders.

Enhanced emotional balance can improve overall quality of life.

Pro Tips

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Spend at least 30 minutes outdoors in the morning sunlight.

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Aim for exposure within the first hour after waking up.

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Consider using light therapy lamps if natural sunlight is unavailable.