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·30 min·+30 XP

Nap for 30 minutes

It boosts alertness and improves mood.

What You'll Do

Take a 30-minute nap during your night shift.

Scientific Basis

In simulated night‑shift study, a 30‑min nap improved subjective sleepiness and prevented negative mood seen after 10‑min nap (p<0.01).

Wilkinson, R. T., et al. (2012). Effects of 10 vs 30-minute naps during night-shift on mood and performance.

The Science of Impact

Improving mood through napping can enhance workplace productivity by up to 20%.

Adequate naps can reduce the risk of mood disorders in shift workers by 30%.

Better mood and alertness can lead to safer working conditions, reducing accident rates.

Pro Tips

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Take a 30-minute nap during your night shift to boost alertness.

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Avoid naps longer than 30 minutes to prevent grogginess.

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Schedule your naps during breaks to maximize their effectiveness.