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·1 min·+15 XP

Avoid screens before sleep

This reduces poor sleep quality and improves mood.

What You'll Do

Put your phone away for 1 hour before bed.

Scientific Basis

Avoiding phones or tablets for at least 1 hour before bedtime reduces poor sleep quality odds by ~33% and cuts weekly sleep loss by ~48 minutes, improving mood through lower pre-bed cognitive stimulation.

Zhong, C., et al. (2025). Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open, 8(3), e252493.

The Science of Impact

Improving sleep quality can enhance daily functioning and productivity.

Better sleep is linked to improved mood and lower anxiety levels.

Reducing screen time before bed can lead to a healthier sleep routine.

Pro Tips

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Avoid screens for at least 1 hour before bedtime.

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Establish a calming bedtime routine that does not involve devices.

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Consider reading a book or practicing relaxation techniques before sleep.