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.

INT

Mental·2 min·+15 XP

Limit smartphone use

This can help reduce depressive symptoms and improve your mood.

What You'll Do

Limit your social smartphone use to under 2 hours today.

Scientific Basis

Limiting smartphone use to under 2 hours per day lowers depressive symptoms by 28.8%, helping mood by minimizing overexposure to social stressors and screen fatigue.

Lee, E. J., & Jeong, J. H. (2021). Mental health, smartphone use type, and screen time among adolescents in South Korea: Nationwide survey data from 2017. Psychology Research and Behavior Management, 14, 345–357. https://doi.org/10.2147/PRBM.S301648

The Science of Impact

Regulating smartphone use can lead to a significant reduction in depressive symptoms among adolescents.

Improved mood and reduced suicidal thoughts can enhance overall quality of life for young individuals.

Understanding the impact of screen time can inform public health strategies aimed at improving adolescent mental health.

Pro Tips

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Limit social smartphone use to under 2 hours per day.

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Engage in non-screen activities for at least 30 minutes daily.

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Set specific times for smartphone use to avoid excessive engagement.