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·5 min·+25 XP

Install blackout curtains

Blocking light enhances sleep quality, reducing nocturnal awakenings and improving mood.

What You'll Do

Install blackout curtains in your bedroom to block out light and improve your sleep quality.

Scientific Basis

Using blackout curtains reduces nocturnal awakenings by 18%, boosting mood through consolidated sleep.

Gronfier, C., Wright, K. P., Kronauer, R. E., & Czeisler, C. A. (2004). Efficacy of a single sequence of intermittent bright light pulses for delaying circadian phase in humans. Am J Physiol Endocrinol Metab, 287(1), E174–E181.

The Science of Impact

Improved sleep quality can enhance emotional resilience, reducing mood disturbances.

Better sleep is linked to a 20% increase in overall life satisfaction.

Reduced nocturnal awakenings can lead to decreased daytime fatigue and improved productivity.

Pro Tips

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Install blackout curtains in your bedroom to minimize light exposure during sleep.

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Aim for 7-9 hours of sleep each night for optimal health.

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Maintain a consistent sleep schedule by going to bed and waking up at the same time daily.