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 nightly

Earplugs can lower cortisol levels, improving sleep quality.

What You'll Do

Put in earplugs before bed to block out noise.

Scientific Basis

Earplugs reduce nighttime cortisol levels by 14%, supporting mood stabilization through hormonal balance.

Hu, R. F., Jiang, X. Y., Chen, J., Zeng, Y. M., Chen, X. Y., & Li, Y. (2015). Non-pharmacological interventions for sleep promotion in the intensive care unit. Cochrane Database of Systematic Reviews, 2015(10), CD008808.

The Science of Impact

Lower cortisol levels can significantly reduce the harmful effects of stress, improving overall health.

Reducing nighttime noise exposure can enhance sleep quality, leading to better recovery outcomes in ICU patients.

Improved sleep and hormonal balance can contribute to enhanced mood and cognitive function.

Pro Tips

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Use earplugs nightly to reduce noise and improve sleep quality.

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Consider wearing earplugs for at least 7 hours during sleep.

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Combine earplugs with a dark, quiet room for optimal sleep conditions.