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

Journal gratitude daily

This practice enhances optimism and strengthens social connections.

What You'll Do

Write down five things you're grateful for today.

Scientific Basis

Gratitude journaling led to improved optimism, better sleep, fewer physical symptoms, and stronger social connection, lifting mood by broad well-being benefits.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology.

The Science of Impact

Gratitude journaling has been shown to enhance emotional well-being, leading to a 25% increase in optimism.

Participants experienced a 20% improvement in sleep quality, which is crucial for overall health.

Regular practice can strengthen social connections, contributing to a more supportive community.

Pro Tips

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Journal daily by writing down five things you are grateful for each evening.

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Spend 10 minutes reflecting on your entries to enhance emotional processing.

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Share your gratitude with a friend once a week to strengthen social bonds.