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 gratitude verbally

It can reduce attachment anxiety and enhance emotional wellbeing.

What You'll Do

Say 'thank you' to your partner today.

Scientific Basis

Saying “thank you” in daily partner interactions can reduce the negative impact of attachment anxiety by 33%, helping to stabilize emotional wellbeing.

Park, Y., Impett, E. A., MacDonald, G., & Lemay, E. P. (2019). Saying "thank you": Partners' expressions of gratitude protect relationship satisfaction and commitment from the harmful effects of attachment insecurity. Journal of Personality and Social Psychology.

The Science of Impact

Enhancing gratitude expression can lead to a significant improvement in relationship satisfaction.

Improved emotional wellbeing can reduce anxiety symptoms, benefiting mental health.

Fostering gratitude may strengthen relationship resilience against stressors.

Pro Tips

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Say 'thank you' to your partner at least once a day.

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Write a gratitude note to your partner weekly to reinforce positive feelings.

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Engage in a gratitude-focused conversation during a 10-minute daily check-in.