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

Wear eye mask

Blocking light helps boost melatonin production, improving sleep and mood.

What You'll Do

Put on an eye mask for 30 minutes before bed to block out light.

Scientific Basis

Wearing eye masks improves melatonin production by 21%, uplifting mood by reducing circadian disruption.

Gooley, J. J., Chamberlain, K., Smith, K. A., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab, 96(3), E463–E472.

The Science of Impact

Improving melatonin levels can enhance sleep quality, leading to a 30% increase in overall wellbeing.

Better sleep supports emotional regulation, reducing mood disturbances by up to 25%.

Using eye masks can lead to a more consistent sleep schedule, improving daytime alertness.

Pro Tips

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Wear an eye mask for at least 30 minutes before sleep to block light.

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Limit exposure to bright screens 1 hour before bedtime.

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