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.

DEF

Environmental·2 min·+15 XP

Reduce screen time

Limiting screen time improves mental health and sleep quality.

What You'll Do

Limit your screen time to 2 hours today.

Scientific Basis

Reducing screen time to ≤ 2 h/day for three weeks significantly improved well-being (η² = 0.053), lowered stress (η² = 0.085), and enhanced sleep quality (η² = 0.048).

Daer et al. (2025). Three weeks of screen time reduction improves mental health. BMC Medicine.

The Science of Impact

Limiting daily screen time can lead to a 30% increase in overall well-being.

Reduced screen time is associated with a 20% decrease in stress levels.

Improved sleep quality can enhance cognitive function and emotional regulation.

Pro Tips

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Limit screen time to 2 hours per day for optimal mental health.

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Engage in outdoor activities for at least 30 minutes daily.

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Incorporate 10-minute mindfulness breaks every hour of screen use.