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.

INT

Mental·2 min·+15 XP

Practice gratitude journaling

Gratitude journaling can enhance positive emotions and reduce depressive symptoms.

What You'll Do

Write down three things you are grateful for right now.

Scientific Basis

Participating in an 11-component online Positive Emotions Training (PoET) reduced depressive symptoms by 14% after 1 month.

Glatzer, L., & von Collani, G. (2023). PoET as an online intervention to improve mental wellbeing. Frontiers in Psychology.

The Science of Impact

Structured emotional training can provide rapid mental health improvements, as evidenced by a 14% decrease in depression scores.

Improving emotional well-being can enhance overall quality of life and daily functioning.

Such training may reduce healthcare costs associated with mental health treatment by addressing symptoms early.

Pro Tips

💡

Engage in 20-minute daily sessions of positive emotions exercises.

💡

Practice gratitude journaling for 10 minutes each evening.

💡

Incorporate mindfulness meditation for at least 15 minutes, three times a week.