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

Listen to soothing music

Listening to music can improve sleep quality and reduce stress.

What You'll Do

Create a calming playlist of soothing music and listen for 5 minutes before bed.

Scientific Basis

Cochrane review reported listening to music improved post-procedure sleep quality (SMD = 0.91), indicating mood support via better rest and reduced stress.

Bradt, J., Dileo, C., & Potvin, N. (2013). Music for stress and anxiety reduction in coronary heart disease patients.

The Science of Impact

Improved sleep quality can lead to a 30% increase in overall wellbeing.

Enhanced sleep may reduce stress levels, contributing to better mental health.

Better sleep quality is associated with improved cognitive function and productivity.

Pro Tips

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Listen to calming music for at least 30 minutes before bedtime.

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Create a playlist of soothing tracks to enhance relaxation during sleep.

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Incorporate music listening into your nightly routine at least 5 times a week.