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·2 min·+15 XP

Adjust bedroom temperature

A cooler room promotes faster sleep onset and improves mood.

What You'll Do

Set your bedroom thermostat to 18 °C (64 °F) to create an optimal sleep environment.

Scientific Basis

Ensuring ambient temperature drops 1–2 °C before bedtime shortens sleep onset by ~20 minutes (~25%), supporting mood via entrained circadian cooling.

Harding, E. C. et al. (2019). The temperature dependence of sleep. Frontiers in Physiology.

The Science of Impact

Improving sleep onset time can enhance overall sleep quality, leading to better cognitive function and mood.

A reduction in sleep latency by 20 minutes can significantly improve emotional well-being and daily functioning.

Facilitating natural cooling in the bedroom may reduce insomnia symptoms in individuals with sleep disorders.

Pro Tips

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Set your bedroom thermostat to 18 °C (64 °F) for optimal sleep conditions.

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Use breathable bedding materials to enhance cooling effects during sleep.

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Limit screen time at least 1 hour before bed to support natural circadian rhythms.