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.

CHA

Social·2 min·+15 XP

Send gratitude note

It boosts happiness and strengthens your bond.

What You'll Do

Send a gratitude note to a friend.

Scientific Basis

Sending a gratitude note to a friend monthly can raise happiness scores by 10%, improving mood through appreciation and affirmation.

Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It's the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships, 17(2), 217–233.

The Science of Impact

Expressing gratitude can significantly enhance relationship satisfaction, leading to stronger emotional bonds.

Improved mood from gratitude practices can contribute to better mental health outcomes.

Regularly acknowledging others can foster a supportive community, enhancing overall wellbeing.

Pro Tips

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Send a gratitude note to a friend once a month.

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Spend 5 minutes each week reflecting on what you appreciate in your life.

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Share your gratitude in person or through a phone call to strengthen connections.