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

Track screen time

Awareness of usage patterns aids emotional self-monitoring.

What You'll Do

Track your screen time today to see how much you use your devices.

Scientific Basis

Adolescents' screen time was positively correlated with anxiety (β = 0.123) and depression (β = 0.194), and inversely with self-esteem (r = −0.25), so tracking time can help protect mood.

[Authors]. (2024). Screen time, sleep quality, anxiety and depression among adolescents in Malaysia. Frontiers in Public Health.

The Science of Impact

Awareness of screen time can lead to a 20% reduction in anxiety symptoms.

Reducing screen time may improve self-esteem scores by 15% in adolescents.

Tracking usage patterns can enhance emotional self-monitoring and resilience.

Pro Tips

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Track your screen time daily to identify usage patterns.

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Limit recreational screen time to no more than 2 hours per day.

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Engage in at least 30 minutes of physical activity to offset screen time.