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·1 min·+15 XP

Write gratitude note

Expressive gratitude enhances mood and connectedness.

What You'll Do

Write a gratitude note to someone for one minute today.

Scientific Basis

Writing a one-minute gratitude note to someone each day for seven days increased positive affect by ~12%, cultivating joy through expressive recognition.

Guevarra, D., et al. (2025). Big Joy Project: Gratitude micro‑interventions and emotional uplift.

The Science of Impact

Expressive gratitude can lead to a 12% increase in positive emotions, enhancing overall wellbeing.

Improved mood through gratitude practices can reduce stress levels, contributing to better mental health.

Cultivating gratitude fosters social connections, which are essential for emotional support and resilience.

Pro Tips

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Write a gratitude note to someone for one minute each day for a week.

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Reflect on three things you are grateful for each morning to start your day positively.

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Share your gratitude notes with friends or family to enhance social bonds.