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.

INT

Mental·5 min·+25 XP

Write future letter

It boosts optimism and goal-directed thinking.

What You'll Do

Write a future-focused letter about your goals.

Scientific Basis

Writing future-focused letters weekly for two weeks can increase optimism scores significantly, boosting mood through improved goal-directed thinking.

Schröder, M.S. (2016). Enhancing resilience, wellbeing and optimism through narrative imagination of the future and the interrelationship of the concepts with coping [Master’s thesis]. Tilburg University.

The Science of Impact

Increased optimism can lead to better mental health outcomes, reducing the risk of depression by up to 30%.

Optimism is linked to improved goal-directed thinking, which can enhance personal and professional success.

Cultivating a hopeful mindset can improve overall life satisfaction and emotional resilience.

Pro Tips

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Write a future-focused letter once a week for two weeks.

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Spend at least 20 minutes reflecting on your aspirations while writing.

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Share your letters with a friend for added accountability.