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

Light a candle

Candlelight helps signal your body to wind down and prepare for sleep.

What You'll Do

Light a candle and sit quietly for a few minutes to create a calming atmosphere before bed.

Scientific Basis

Dim, low-intensity warm lighting promotes higher sleepiness and lower alertness compared to bright lighting, anchoring mood toward relaxation and preparing for rest.

Wikipedia contributors. (2023). Light effects on circadian rhythm. Wikipedia.

The Science of Impact

Improving sleep quality can enhance overall health, reducing the risk of chronic diseases by 20%.

Better sleep can lead to a 15% increase in daily productivity.

Warm lighting can improve mood, potentially decreasing anxiety levels by 25%.

Pro Tips

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Use warm lighting for at least 30 minutes before bedtime.

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Limit exposure to bright screens in the evening to enhance relaxation.

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Incorporate candlelight during evening routines to signal winding down.