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

Set a nightly alarm

This helps reduce insomnia risk and improves sleep quality.

What You'll Do

Set a nightly alarm to remind you to stop using screens 30 minutes before sleep.

Scientific Basis

Limiting screen use to under 30 minutes in bed each evening can reduce insomnia odds by ~59% and increase weekly sleep by ~24 minutes, calming mood by reducing bedtime arousal.

Zhong, C., Masters, M., Donzella, S. M., et al. (2025). Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open, 8(3), e252493.

The Science of Impact

Reducing screen time before bed can lower insomnia risk by 59%, enhancing overall sleep quality.

Improved sleep duration by approximately 24 minutes per night can lead to better daily functioning and mood.

Limiting screen exposure can promote restorative sleep, crucial for mental and physical health.

Pro Tips

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Limit screen use in bed to under 30 minutes each night.

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Establish a bedtime routine that includes reading a book instead of using electronic devices.

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Set a nightly alarm to remind you to stop using screens 30 minutes before sleep.