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

Vocal gratitude boosts life satisfaction and emotional wellbeing.

What You'll Do

Thank someone sincerely today.

Scientific Basis

Expressing gratitude vocally improves life satisfaction scores by 0.42 SD, aiding emotional flourishing.

Komase, Y., et al. (2021). Effects of gratitude intervention on mental health and well-being among workers: A systematic review. Journal of Occupational Health.

The Science of Impact

Improving life satisfaction can lead to better mental health outcomes, reducing anxiety and depression symptoms.

Regular gratitude practices can enhance workplace morale, leading to a 20% increase in employee engagement.

Expressing gratitude can strengthen social bonds, which are crucial for emotional support and resilience.

Pro Tips

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Practice vocal gratitude by thanking someone at least once a day.

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Write down three things you are grateful for each week to reinforce positive thinking.

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Engage in gratitude journaling for 10 minutes every evening.