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 amber lenses

Increases melatonin levels, enhancing sleep and mood.

What You'll Do

Wear amber lenses for 2 hours before bed to improve sleep quality.

Scientific Basis

Reducing evening blue light exposure with filters can increase melatonin levels by 58%, thereby improving mood through better sleep onset.

Burkhart, K., & Phelps, J. R. (2009). Amber lenses to block blue light and improve sleep: A randomized trial. Chronobiology International, 26(8), 1602–1612.

The Science of Impact

Improving melatonin levels can enhance sleep onset, crucial for overall health.

Better sleep quality is linked to a 30% reduction in mood disorders.

Filtering blue light can help mitigate the effects of light pollution on sleep.

Pro Tips

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Wear amber lenses for at least 2 hours before bedtime.

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Limit screen time from electronic devices at least 1 hour before sleep.

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Use blue light filters on devices during evening hours.