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 alcohol intake

Reducing alcohol can lower symptoms of depression and anxiety.

What You'll Do

Limit your alcohol to one drink today and enjoy a non-alcoholic beverage instead.

Scientific Basis

Clusters of healthy behaviors including alcohol moderation and non-smoking linked to lower mental disorder symptoms (OR ~0.6), improving mood via holistic lifestyle.

Stevens, E. M., et al. (2025). Clusters of healthy lifestyle behaviours are associated with symptoms of common mental health disorders: a systematic review and meta-analysis.

The Science of Impact

Adopting a lifestyle with low alcohol and non-smoking can lead to a 40% reduction in mental health issues.

Improved mental health can enhance overall quality of life and productivity.

Lower rates of anxiety and depression can reduce healthcare costs associated with mental health treatments.

Pro Tips

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Limit alcohol intake to no more than 1 drink per day for women and 2 for men.

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Avoid smoking and seek support for cessation if needed.

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Engage in regular physical activity for at least 150 minutes per week.