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

Replace UPF snack

Reducing UPF can improve sleep quality and mood.

What You'll Do

Swap one ultra-processed snack for a piece of fruit today.

Scientific Basis

In adolescents, high UPF combined with high sedentariness increased odds of anxiety-induced sleep disturbance up to ~2×; reducing UPF can halve this risk and improve mood via better sleep quality.

Lane, M. M., et al. (2022). Ultra‑Processed Food Consumption and Mental Health…

The Science of Impact

Reducing UPF intake can decrease the risk of sleep-related anxiety disturbances by approximately 50%.

Improved sleep quality can enhance mood and overall mental health in adolescents.

Lower UPF consumption may lead to better academic performance due to improved focus and cognitive function.

Pro Tips

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Limit UPF consumption to less than 10% of daily caloric intake.

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Engage in at least 30 minutes of physical activity daily to counteract sedentariness.

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Establish a consistent sleep schedule by going to bed and waking up at the same time each day.