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 letter

This practice enhances emotional resilience and strengthens social bonds.

What You'll Do

Write a short gratitude letter to someone you appreciate.

Scientific Basis

Gratitude letter writers show greater emotional resilience, with stress-buffering benefits during high-stress periods like pandemics.

Clausen, K., Denhartog, J., Snow, T. P., & Toussaint, L. (2024). Secular and Spiritual Gratitude: Impacts on Mood, Stress, Spirituality and Sense of Gratitude. Forum Pedagogiczne, 14(1). https://doi.org/10.21697/fp.2024.1.6

The Science of Impact

Enhancing emotional resilience can lead to improved mental health outcomes during stressful events.

Gratitude practices may reduce the risk of stress-related disorders by promoting positive emotional states.

Incorporating gratitude writing into daily routines can foster a more supportive community during crises.

Pro Tips

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Write a gratitude letter once a week to enhance emotional resilience.

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Spend 15 minutes reflecting on positive experiences before writing your letter.

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Share your gratitude letter with the recipient to strengthen social bonds.