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 boosts emotional wellbeing by fostering positive affect.

What You'll Do

Reflect on three things you are grateful for right now.

Scientific Basis

Positive affect journaling during a pandemic increased emotional wellbeing by 8.7%, improving mood through gratitude-focused reflection.

Richelle, J., & Alea, N. (2023). Stay positive: The effects of positive affect journaling on emotion when remembering COVID-19. Journal of Creativity in Mental Health, 18(3), 234–248.

The Science of Impact

Positive affect journaling can significantly enhance emotional resilience during challenging times.

Improving mood through gratitude-focused reflection may lead to better mental health outcomes.

Increased emotional wellbeing can contribute to overall life satisfaction and productivity.

Pro Tips

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Engage in positive affect journaling for 10 minutes each day.

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Reflect on three things you are grateful for every evening.

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Write about a positive experience from your day at least twice a week.