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

List daily gratitude

This practice boosts optimism and enhances mood.

What You'll Do

Write down three things you're grateful for today.

Scientific Basis

Structured journaling about gratitude and goals boosted optimism scores by 11%, enhancing mood by reinforcing hope-focused cognition.

Smyth, J. M., et al. (2018). Online positive affect journaling...

The Science of Impact

An 11% increase in optimism can lead to improved mental health outcomes, reducing the risk of depression.

Enhanced optimism is linked to better physical health, including lower rates of chronic illness.

Structured journaling can be a cost-effective intervention for boosting psychological resilience.

Pro Tips

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Engage in structured journaling for 15 minutes daily, focusing on gratitude and personal goals.

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Set specific goals each week to track progress and maintain motivation.

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Reflect on three things you are grateful for each day to enhance positive thinking.