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·5 min·+25 XP

Limit social media time

This can help reduce digital strain and improve your mood.

What You'll Do

Limit your social media use to 30 minutes today.

Scientific Basis

Limiting social media use for a week can reduce depressive symptoms significantly (SMD ≈ –0.29), improving mood by alleviating digital strain.

Wong, S., Li, X., & Chen, Y. (2024). Impacts of digital social media detox for mental health: A systematic review and meta-analysis. Frontiers in Psychiatry.

The Science of Impact

Reducing online engagement can lead to a 29% decrease in depressive symptoms.

Improved mood can enhance daily functioning and social interactions.

Digital detox interventions may serve as a low-cost mental health strategy.

Pro Tips

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Limit social media use to 30 minutes per day for one week.

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Engage in offline activities such as reading or exercising for at least 1 hour daily.

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Spend time outdoors for at least 20 minutes each day.