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·2 min·+15 XP

Wear blue-light lenses

Helps improve sleep quality and mood.

What You'll Do

Wear blue-light blocking lenses for 2 hours before bedtime.

Scientific Basis

Using blue-light blocking methods in the evening led to improved subjective sleep quality in 3 out of 6 RCTs (~50%), suggesting visual dimming can enhance mood via better rest.

Downie, L., Singh, S., Keller, P., Busija, L., & Makrai, E. (2023). Blue-light filtering spectacle lenses for visual performance, sleep and eye strain: A Cochrane review. Cochrane Database of Systematic Reviews.

The Science of Impact

Improved sleep quality can lead to a 20% increase in daytime alertness.

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

Using blue-light blocking lenses may enhance overall sensory well-being.

Pro Tips

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Wear blue-light blocking lenses for at least 2 hours before bedtime.

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Limit screen time to 30 minutes before sleep to reduce blue light exposure.

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Incorporate a relaxing bedtime routine lasting 20 minutes to improve sleep onset.