Soil bugs

I think those are fugnus gnats they are annoying af. A good thing to do before you see those little things, to avoid them is to try and getting your soil watered when it's really dry, try not watering too often. Now I think all you can do if you are indoors is puting neem oil on it. Do not do that outdoor as it is really bad for bees and bumblebees. Fugnus gnats actually lay larvae in the soil and those larvaes are what are going to damage your plants by eating their roots, the damage they do if you don't have an infestation will not be that bad but they can infect the plants with pathogens by doing a wound in the root