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.

DEF

Environmental·2 min·+15 XP

Use earplugs nightly

Earplugs can reduce sleep disruptions by 36%, improving your mood.

What You'll Do

Put in earplugs before bed to help you sleep better.

Scientific Basis

Earplugs decrease arousals during sleep by 36%, stabilizing mood through uninterrupted deep sleep.

Richardson, A., Allsop, M., Coghill, N., & Turnock, C. (2008). Earplugs and eye masks: Do they improve critical care patients’ sleep? Nursing in Critical Care, 13(6), 278-283.

The Science of Impact

Improved sleep quality can lead to better recovery outcomes in ICU patients.

Reducing sleep arousals by 36% can significantly enhance mood stability.

Better sleep protects mental health against the adverse effects of noise pollution.

Pro Tips

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Use earplugs nightly to reduce sleep disruptions.

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Consider using earplugs during hospital stays for improved sleep quality.

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Incorporate a calming bedtime routine to enhance the effectiveness of earplugs.