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 room temperature

A cooler room enhances deep sleep, improving mood and recovery.

What You'll Do

Set your room temperature to 18°C (64°F) for better sleep.

Scientific Basis

Maintaining proximate–distal skin temperature gradient (~1.5 °C) by cooler ambient air enhances slow-wave sleep by ~15%, lifting mood through deeper restorative sleep.

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

The Science of Impact

Improving slow-wave sleep by 15% can significantly enhance mood and cognitive function.

Better sleep quality is associated with improved memory retention and physical recovery.

Optimizing sleep through temperature control may reduce the risk of mood disorders.

Pro Tips

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Maintain a room temperature of around 18°C (64°F) for optimal sleep.

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Use breathable bedding materials to enhance temperature regulation.

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Take a warm shower before bed to promote a healthy temperature gradient.