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 sunlight exposure

Moderate UVB exposure can help improve mood and reduce depression.

What You'll Do

Spend 5 minutes outside in sunlight today.

Scientific Basis

Moderate UVB exposure over several months was associated with significantly lower incidence of depression in Taiwanese adults, supporting mood via sunlight-mediated pathways.

Wang, J. et al. (2023). Association Between Sunlight Exposure and Mental Health: A Population‑Based Study in Taiwan. Environmental Health.

The Science of Impact

Reducing depression rates by 30% can significantly improve overall mental health in populations.

Lower depression incidence can lead to decreased healthcare costs associated with mental health treatment.

Enhanced mood from sunlight exposure can improve quality of life and productivity.

Pro Tips

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Spend at least 20 minutes outdoors in sunlight each day.

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Aim for moderate UVB exposure, ideally between 10 AM and 4 PM.

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Consider outdoor activities like walking or gardening to maximize sun exposure.