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

This practice enhances positive emotions and life satisfaction.

What You'll Do

Express gratitude to one person today.

Scientific Basis

Gratitude education groups in adolescents improved positive affect and life satisfaction, with strong post-test gains in wellbeing measures over the control group.

Khanna, P., & Singh, K. (2016). Effect of Gratitude Educational Intervention on Well-Being Indicators Among North Indian Adolescents. Contemporary School Psychology. https://doi.org/10.1007/S40688-016-0087-9

The Science of Impact

Structured gratitude interventions can significantly enhance emotional wellbeing in adolescents, leading to improved mental health outcomes.

Increased life satisfaction can contribute to better academic performance and social relationships among adolescents.

Promoting gratitude practices may reduce the risk of anxiety and depression in youth populations.

Pro Tips

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Implement a weekly gratitude sharing session for 30 minutes with peers.

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Encourage daily gratitude journaling for at least 10 minutes each evening.

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Practice expressing gratitude verbally to at least one person each day.