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

Nap for 20 minutes

Napping can enhance cognitive function and mood by promoting creative breakthroughs.

What You'll Do

Take a 20-minute nap to boost your creativity and problem-solving skills.

Scientific Basis

A 20-minute nap that reaches N2 sleep stage enables ~86% of participants to solve insight puzzles, compared to 56% of no-nap controls, supporting mood via creative breakthroughs.

Löwe, A., et al. (2025). Mid‑day nap N2 sleep enhances problem‑solving: evidence from PLOS Biology

The Science of Impact

Improving problem-solving skills through napping can enhance workplace productivity by up to 20%.

Elevating mood and creativity through naps may lead to better mental health outcomes, reducing stress levels significantly.

Short naps can be a cost-effective strategy for enhancing cognitive performance without the need for stimulants.

Pro Tips

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Take a 20-minute nap to reach N2 sleep for cognitive benefits.

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Schedule naps during the afternoon when energy levels typically dip.

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Create a calming environment to enhance the quality of your nap.