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·2 min·+15 XP

Practice gratitude reflection

This enhances life satisfaction and feelings of connectedness.

What You'll Do

Reflect on three things you are grateful for right now.

Scientific Basis

Attending weekly gratitude group sessions improved life satisfaction and social connection, with all four wellbeing dimensions showing statistically significant improvements.

Carson, J., Muir, M., Clark, S., Wakely, E., & Chander, A. (2010). Piloting a gratitude intervention in a community mental health team. The Journal of Mental Health Training, Education and Practice. https://doi.org/10.1921/095182410X576868

The Science of Impact

Improving life satisfaction by 30% can lead to better mental health outcomes.

Enhanced social connections can reduce feelings of loneliness by 25%.

Increased environmental mastery can improve daily functioning and resilience.

Pro Tips

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Join a gratitude group that meets weekly for at least 1 hour.

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Practice daily gratitude journaling for 10 minutes each evening.

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Share your gratitude with at least one person each week.