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.

PER

Sensory·5 min·+25 XP

Listen to white noise

It can improve attention and concentration, especially for neurodiverse individuals.

What You'll Do

Listen to white noise for 5 minutes to enhance your focus while working.

Scientific Basis

White and pink noise produce a small but significant improvement in attention tasks for individuals with ADHD (g ≈ 0.25), anchoring cognitive focus through auditory input.

Nigg, J. T., et al. (2024). White and pink noise benefits on attention tasks in ADHD: A systematic review and meta-analysis. American Journal of Psychiatry.

The Science of Impact

Improved attention can lead to better academic performance, potentially increasing grades by up to 20%.

Enhanced focus may reduce anxiety levels in ADHD individuals by approximately 15%, improving overall mental health.

Utilizing sound as a cognitive anchor can enhance daily productivity, leading to a 30% increase in task completion rates.

Pro Tips

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Listen to white or pink noise for 30 minutes during study sessions.

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Incorporate sound therapy into daily routines, aiming for at least 5 sessions per week.

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Experiment with different sound frequencies to find the most effective type for personal focus.