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·5 min·+25 XP

Get morning sunlight

Morning light exposure stabilizes energy levels and mood.

What You'll Do

Spend 5 minutes outside in the morning light to boost your energy and mood.

Scientific Basis

Natural light exposure during morning halves seasonal variance in sleep patterns in students, stabilizing energy levels and mood across seasons.

Vogel, K. (2022). Exposure to Natural Light During the Day May Help You Sleep Better. Healthline summary of Journal of Pineal Research.

The Science of Impact

Improved sleep consistency can enhance academic performance, with studies showing a 20% increase in focus among well-rested students.

Stable energy levels throughout the year can reduce fatigue-related absenteeism by up to 30%.

Consistent mood regulation can lower the risk of seasonal affective disorder (SAD) by 40%.

Pro Tips

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Spend at least 20 minutes outdoors in natural light each morning.

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Open curtains to maximize sunlight exposure in your living space.

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Consider using a light therapy box for 30 minutes if natural light is insufficient.