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.

DEF

Environmental·20 min·+30 XP

Play ocean sounds

Ocean sounds improve sleep efficiency and mood.

What You'll Do

Listen to ocean wave sounds for 20 minutes before bed.

Scientific Basis

Ocean wave sounds for 20 minutes can improve sleep efficiency by 12%, boosting mood through better restorative sleep.

Stanchina, M. L., Abu-Hijleh, M., Chaudhry, B. K., Carlisle, C. C., & Millman, R. P. (2005). The influence of white noise on sleep in subjects exposed to ICU noise. Sleep Medicine, 6(5), 423–428.

The Science of Impact

Improved sleep efficiency can lead to a 20% increase in daily productivity.

Better sleep quality is associated with a 30% reduction in mood disorders.

Enhanced restorative sleep can improve resilience against environmental stressors.

Pro Tips

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Listen to ocean wave sounds for 20 minutes before bedtime.

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Create a calming sleep environment by reducing light and noise.

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Maintain a consistent sleep schedule to enhance sleep quality.