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

Express gratitude verbally

Verbal expressions of gratitude can boost happiness and emotional intelligence.

What You'll Do

Take a moment to thank someone in your life for something specific they’ve done recently.

Scientific Basis

Adolescents who verbally express gratitude report higher happiness scores, with correlation coefficients around r = 0.60.

Sharma, G. (2021). Relationship of Gratitude and Emotional Intelligence with Happiness among Adolescents. International Journal of Indian Psychology, 9(2), 1468–1485. https://doi.org/10.25215/0902.151

The Science of Impact

Adolescents who express gratitude show a 60% increase in happiness scores.

Enhancing emotional intelligence through gratitude can lead to better social relationships.

Fostering gratitude in youth may contribute to long-term mental health benefits.

Pro Tips

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Encourage adolescents to verbally express gratitude at least 3 times a week.

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Incorporate gratitude journaling for 10 minutes daily to enhance emotional awareness.

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Facilitate group discussions on gratitude in school settings once a month.