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·2 min·+15 XP

Use earplugs for sleep

Blocking noise can reduce stress and improve mood.

What You'll Do

Put in earplugs before sleeping to block out noise and improve your rest.

Scientific Basis

Consistent use of earplugs reduces perceived noise annoyance by 40%, improving mood through decreased stress reactivity.

Basner, M., Babisch, W., Davis, A., Brink, M., Clark, C., Janssen, S., & Stansfeld, S. (2014). Auditory and non-auditory effects of noise on health. The Lancet, 383(9925), 1325-1332.

The Science of Impact

Reducing noise annoyance can lead to a 30% decrease in stress-related health issues.

Improved mood from reduced noise can enhance productivity by up to 25%.

Lower noise levels contribute to better sleep quality, with studies showing a 20% improvement.

Pro Tips

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Use earplugs during sleep for at least 7 hours nightly.

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Wear earplugs in noisy environments for a minimum of 4 hours daily.

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Incorporate earplugs during work hours to minimize distractions.