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·5 min·+25 XP

Turn off devices

This helps reduce sleep latency and improve sleep quality.

What You'll Do

Turn off all electronic devices 30 minutes before bed.

Scientific Basis

Avoiding screen use for 30 min before bedtime can reduce sleep onset latency by ~15 minutes and improve sleep quality, easing mood-blocking pre-sleep arousal.

AlShareef, S. M. (2022). The impact of bedtime technology use on sleep quality and daytime sleepiness among adults. PMC.

The Science of Impact

Reducing screen time before bed can lead to a 15-minute decrease in sleep onset latency.

Improved sleep quality can enhance mood and reduce pre-sleep arousal.

Lowering physiological stress through better sleep can improve overall health outcomes.

Pro Tips

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Avoid using electronic devices for at least 30 minutes before bedtime.

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Establish a calming bedtime routine that does not involve screens.

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Consider reading a book or practicing relaxation techniques before sleep.