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.

SPI

Emotional·2 min·+15 XP

List gratitude items

This practice enhances wellbeing by reducing psychological distress.

What You'll Do

Write down three things you are grateful for right now.

Scientific Basis

Gratitude visualizations reduce psychological distress while enhancing wellbeing and physical health in diverse populations.

Focusing on Gratitude: Implications for Mental Health (2023). In Positive Psychology and Well-being.

The Science of Impact

Reducing psychological distress by 30% can significantly enhance overall life satisfaction.

Lower blood pressure linked to gratitude practices can decrease the risk of cardiovascular diseases.

Improved mental health can lead to increased productivity and better social relationships.

Pro Tips

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Practice gratitude visualizations for 15 minutes each day.

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Write down three things you are grateful for every morning.

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Engage in a gratitude meditation session once a week.