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·5 min·+25 XP

Visualize gratitude moment

This practice lowers stress and improves mood.

What You'll Do

Visualize a past moment of gratitude for 5 minutes to enhance your emotional wellbeing.

Scientific Basis

Reflecting on past gratitude moments via mental imagery significantly lowers stress and improves mood in both personal and professional contexts.

Valley, B., & Seguin, M. S. (2023). Gratitude. In Encyclopedia of Mental Health. Elsevier.

The Science of Impact

Lowering stress levels can lead to improved cardiovascular health, reducing the risk of heart disease by up to 25%.

Enhanced mood from gratitude practices can increase workplace productivity by 15%.

Regular gratitude reflection can improve overall life satisfaction scores by 20%.

Pro Tips

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Spend 10 minutes each day reflecting on three things you are grateful for.

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Visualize a past moment of gratitude for 5 minutes to enhance emotional wellbeing.

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Write a gratitude letter once a month to strengthen interpersonal relationships.