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

Write gratitude list

This practice can enhance mood and resilience by focusing on positive experiences.

What You'll Do

Spend 2 minutes writing down three things you're grateful for today.

Scientific Basis

Doing 15-minute online journaling sessions three times weekly for 12 weeks reduced anxiety symptoms by 10.2%, promoting mood stability by enhancing resilience.

Smyth, J. M., et al. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms. JMIR Mental Health, 5(4), e11290.

The Science of Impact

A 10.2% reduction in anxiety can significantly improve daily functioning and quality of life.

Improved mood stability can lead to better interpersonal relationships and work performance.

Enhancing resilience through journaling may reduce the long-term risk of anxiety disorders.

Pro Tips

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Engage in 15-minute online journaling sessions three times a week.

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Focus on positive experiences or gratitude during each journaling session.

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Set reminders to maintain consistency in your journaling practice.