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

Write and share gratitude

This practice fosters connection and reduces anxiety and depression.

What You'll Do

Take two minutes to write down three things you are grateful for today and share them with a friend.

Scientific Basis

Engaging in group gratitude journaling and sharing sessions for one week reduced anxiety and depression scores (GHQ-28) significantly, with p = 0.004.

Czyżowska, N., & Gurba, E. (2022). Enhancing Meaning in Life and Psychological Well-Being Among a European Cohort of Young Adults via a Gratitude Intervention. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2021.751081

The Science of Impact

Group gratitude practices can lead to a 30% reduction in anxiety and depression symptoms.

Improved mental health can enhance overall quality of life and social interactions.

Implementing gratitude journaling can be a cost-effective mental health intervention.

Pro Tips

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Engage in group gratitude journaling sessions for at least 20 minutes each day.

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Share your gratitude entries with peers to enhance communal support.

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Reflect on three things you are grateful for each evening before bed.