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·5 min·+25 XP

Get sunlight exposure

Natural light improves sleep quality and mood.

What You'll Do

Spend 5 minutes outside in natural light right now.

Scientific Basis

Increasing total daytime light exposure correlates with objectively longer total sleep time by ~0.5 h (r = 0.31), supporting mood via improved restorative rest.

Stevenson, S., et al. (2024). Higher levels of morning and daytime light exposure associated with improved sleep in athletes. Nature and Science of Sleep.

The Science of Impact

Increased sleep duration supports mood improvement and cognitive function.

Better sleep quality can enhance physical recovery and athletic performance.

Improved sleep metrics may lead to a reduction in daytime fatigue and increased productivity.

Pro Tips

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Spend at least 30 minutes outdoors in natural light each day.

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Incorporate light therapy sessions of 20 minutes in the morning.

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Keep curtains open during the day to maximize sunlight exposure.