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·2 min·+15 XP

Limit UPF intake

Reducing UPF can improve your mood and mental health.

What You'll Do

Limit ultra-processed foods to less than 10% of your daily calories today.

Scientific Basis

Reducing UPF intake led to improved mental component summary score by ~0.4–0.6 units, translating to better perceived mental health and mood quality.

Mengist, B., et al. (2025). The risk associated with ultra‑processed food intake…

The Science of Impact

Reducing UPF intake can lead to a measurable improvement in mental health, enhancing quality of life.

A decrease of 0.4–0.6 units in MCS can significantly affect mood and perceived wellbeing.

Improving diet quality by reducing UPF may lower the risk of mental health disorders.

Pro Tips

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Limit UPF consumption to less than 10% of your daily caloric intake.

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Incorporate whole foods into your diet at least 5 times a week.

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Track your mood changes over a month while reducing UPF intake.