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·6 min·+25 XP

Resist phone use

Short breaks from devices reduce stress and promote calm.

What You'll Do

Take a 6-minute break from your phone to lower your stress levels.

Scientific Basis

Resisting phone use for six minutes lowers physiological arousal in the final 3 minutes, supporting mood through micro digital escapes.

Markowitz, D. M., Hancock, J. T., Bailenson, J. N., & Reeves, B. (2019). Psychological and physiological effects of applying self-control to the mobile phone. PLOS ONE, 14(11), e0224464.

The Science of Impact

Short breaks from devices can lead to a measurable decrease in stress, enhancing overall mental health.

Reducing physiological arousal can improve mood and cognitive function, leading to better daily performance.

Implementing micro digital escapes may contribute to long-term stress management strategies.

Pro Tips

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Resist phone use for at least 6 minutes to lower stress levels.

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Take a 5-minute break every hour from screens to enhance mental clarity.

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Engage in a brief mindfulness exercise during phone breaks to further reduce stress.