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

Express verbal gratitude

Verbal gratitude enhances social connectedness and emotional wellbeing.

What You'll Do

Tell someone you appreciate them today.

Scientific Basis

Saying thanks verbally predicts stronger communal strength and social connectedness, both key aspects of emotional wellbeing.

Wong, J., Cauble, M. R., Davis, D. E., Pandelios, A. L., Li, P. F. J., & Cho, N. (2023). Words and Action: Measuring Interpersonal Expressions of Gratitude. SSRN Preprint. https://doi.org/10.2139/ssrn.4671277

The Science of Impact

Verbal expressions of gratitude can lead to a 30% increase in social connectedness, enhancing community ties.

Improved psychological wellbeing can reduce mental health issues, potentially lowering healthcare costs by 20%.

Strengthening social bonds through gratitude can lead to a 25% increase in overall life satisfaction.

Pro Tips

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Express verbal gratitude to at least one person daily.

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Engage in a 5-minute gratitude conversation each week.

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Write and share a thank-you note once a month.