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

Get sunlight exposure

Boosts vitamin D levels and improves mood.

What You'll Do

Spend 20 minutes outside in the sun today.

Scientific Basis

Behavioral sun exposure (~sunbathing) for ~12 weeks raised 25‑OH‑D levels and reduced depressive symptoms by significant margins (~symptom scores improved), enhancing mood.

Thomas, J. et al. (2011). Sunshine, Sadness and Seasonality: 25‑Hydroxy‑Vitamin D, and Depressive Symptoms in the UAE. International Journal of Mental Health Promotion.

The Science of Impact

Improved mood and reduced depressive symptoms can enhance overall quality of life.

Normalizing vitamin D levels may reduce the risk of chronic diseases associated with deficiency.

Safe sun exposure can be a cost-effective strategy for mental health improvement.

Pro Tips

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Spend at least 20 minutes outdoors in sunlight three times a week.

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Aim for midday sun exposure when UVB rays are strongest for vitamin D synthesis.

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Combine sun exposure with physical activity, such as walking or jogging.