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

Write gratitude letter

It boosts happiness and improves mood.

What You'll Do

Write a short gratitude letter to someone you appreciate.

Scientific Basis

Writing gratitude letters boosted subjective happiness and reduced depressive symptoms more than counseling alone, enhancing mood through expressive clarity.

Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., & McInnis, S. (2018). Does gratitude writing improve the mental health of psychotherapy clients? Psychotherapy Research.

The Science of Impact

Enhancing mood through gratitude writing can lead to improved emotional support in relationships.

Regular gratitude practice may reduce the need for counseling interventions, saving healthcare costs.

Articulating appreciation can foster a positive environment, benefiting both mental health and social connections.

Pro Tips

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Write a gratitude letter once a week for 3 weeks.

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Spend at least 20 minutes reflecting on what you appreciate in your life.

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Share your gratitude letters with the people you appreciate.