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·2 min·+15 XP

Limit screen time

Reducing screen time helps improve sleep quality and emotional regulation.

What You'll Do

Limit your screen time in bed to 30 minutes before sleep.

Scientific Basis

Reducing in-bed screen time by one hour drops insomnia risk by ~59% and increases nightly sleep by ~24 minutes, supporting emotional regulation and wellbeing.

Hjetland, G. J., et al. (2025). How and when screens are used: comparing different screen-based activities and sleep. Frontiers in Psychiatry.

The Science of Impact

Reducing screen time can lead to a 59% decrease in insomnia risk.

Improved sleep duration by approximately 24 minutes can enhance emotional regulation.

Better sleep quality is linked to improved overall wellbeing and mental health.

Pro Tips

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Limit in-bed screen time to 30 minutes before sleep.

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Engage in a relaxing activity, such as reading a book, for at least 20 minutes before bed.

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Establish a consistent bedtime routine to signal your body it's time to wind down.