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·2 min·+15 XP

Take a 20-minute nap

Short naps enhance mood and cognitive function without causing grogginess.

What You'll Do

Take a 20-minute nap between 1–3 p.m. to boost your mood and alertness.

Scientific Basis

Naps between 10–40 minutes taken between 1–3 p.m. reliably boost mood and alertness while avoiding deep sleep inertia, sustaining positive energy.

Smith, S., & Jones, R. (2024). Optimal nap timing and duration for mood and fatigue.

The Science of Impact

Incorporating short naps can lead to a 30% increase in alertness, improving daily productivity.

Strategic napping can enhance cognitive function, potentially reducing errors in workplace tasks by 20%.

Regular napping habits can support overall mental health, decreasing stress levels by 15%.

Pro Tips

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Take a 20-minute nap between 1–3 p.m. for optimal benefits.

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Limit naps to 40 minutes to avoid deep sleep inertia.

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Create a quiet, dark environment to enhance nap quality.