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

Visualize gratitude experience

This practice enhances emotional resilience and social connectedness.

What You'll Do

Take two minutes to visualize a recent experience where you felt grateful, focusing on the details and emotions involved.

Scientific Basis

Visualizing gratitude experiences improves mental health scores by enhancing both emotional resilience and social connectedness.

Dalal, S., & Singh, S. K. (2025). Gratitude in Action: Effect of Gratitude on Mental Health. Journal of Health Management.

The Science of Impact

Improved emotional resilience can lead to a 20% reduction in anxiety symptoms.

Enhanced social connectedness is linked to a 15% increase in overall life satisfaction.

Practicing gratitude can lower stress levels, contributing to better physical health outcomes.

Pro Tips

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Practice gratitude visualization for 10 minutes each day.

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Write down three things you are grateful for every evening.

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Engage in a gratitude meditation session once a week.