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·30 min·+30 XP

Relax offline before bed

This helps improve sleep quality and next-day mood.

What You'll Do

Spend 30 minutes relaxing offline before bed.

Scientific Basis

Replacing 30 minutes of evening screen use with offline relaxation can reduce sleep dissatisfaction risk by 33.1%, thereby improving next-day mood and alertness.

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

Improving sleep quality can enhance cognitive function, leading to better academic performance.

Reduced sleep dissatisfaction is linked to a 20% decrease in reported anxiety levels among adolescents.

Better sleep hygiene can lead to improved overall mental health and emotional regulation.

Pro Tips

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Replace 30 minutes of evening screen time with offline relaxation activities.

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Engage in a calming pre-sleep routine for at least 20 minutes before bedtime.

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Limit smartphone use to under 2 hours daily to maintain better sleep quality.