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

Limit smoking today

Reducing smoking can decrease pain-related distress and enhance mood.

What You'll Do

Limit your smoking to just 5 cigarettes today to help reduce pain and improve your mood.

Scientific Basis

In cohorts, smoking was positively associated with back pain (OR ≈ 1.14) while alcohol consumption negatively associated with headache in depressed individuals (OR ≈ 0.68), showing limiting smoking alleviates pain-related distress and improves mood.

Liu, C., Qin, X., Kang, M., et al. (2024). Assessing the association of smoking and alcohol consumption with chronic pain in depression and anxiety disorders.

The Science of Impact

Reducing smoking can lead to a 14% decrease in back pain incidence among individuals with mood disorders.

Improving mood and reducing pain can enhance overall quality of life for depressed individuals.

Lowering smoking rates may decrease healthcare costs associated with chronic pain management.

Pro Tips

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Limit smoking to no more than 5 cigarettes per day to reduce pain risk.

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Engage in 30 minutes of physical activity daily to improve mood and reduce pain.

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Consider joining a smoking cessation program for structured support.