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·10 min·+30 XP

Read a printed book

This helps reduce melatonin suppression and enhances REM sleep.

What You'll Do

Read a printed book for 10 minutes before bed to improve your sleep quality.

Scientific Basis

Avoiding smartphone use one hour before bedtime improves sleep quality and cognitive performance by reducing melatonin suppression and enhancing REM cycles.

Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112

The Science of Impact

Reducing late-night screen exposure can significantly improve sleep quality, which is crucial for cognitive function.

Better sleep quality is linked to enhanced emotional stability and reduced anxiety levels.

Improved REM sleep can lead to better memory consolidation and learning outcomes.

Pro Tips

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Avoid smartphone use for at least 1 hour before bedtime.

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Read printed books instead of eBooks in the evening.

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Create a calming bedtime routine that excludes screens.