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·20 min·+30 XP

Nap before 1 p.m.

Early naps enhance alertness and improve mood through better daytime functioning.

What You'll Do

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

Scientific Basis

Meta-analysis shows naps before 1 p.m. improve alertness (ß≈0.28) and cognition significantly more than later naps, uplifting mood via greater day-time functioning.

Dutheil, F., et al. (2021). Effects of a short daytime nap on cognitive performance: meta-analysis.

The Science of Impact

Improving alertness by 28% can enhance productivity and focus in the workplace.

Strategic napping can lead to better mood and increased daytime functioning.

Early naps can be a simple, cost-effective way to boost cognitive performance.

Pro Tips

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Take a 20-minute nap before 1 p.m. to maximize alertness.

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Create a quiet, dark environment to enhance the quality of your nap.

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Limit naps to 20-30 minutes to avoid sleep inertia.