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

Listen to calming music

It enhances deep sleep and improves mood.

What You'll Do

Listen to soft classical music for 30 minutes before bed.

Scientific Basis

Listening to soft classical music for 30 minutes before sleep increases slow-wave EEG delta power by ~10%, deepening sleep and uplifting mood via restorative rest.

Kuula, L., et al. (2020). The effects of presleep slow breathing and music listening… Scientific Reports, 10, 64218.

The Science of Impact

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

Enhanced deep sleep supports physical recovery, reducing the risk of chronic fatigue.

Better sleep quality is linked to improved mood and emotional resilience.

Pro Tips

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Listen to soft classical music for 30 minutes before bedtime.

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Create a calming bedtime routine that includes dimming lights and reducing screen time 1 hour before sleep.

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Maintain a consistent sleep schedule by going to bed and waking up at the same time daily.