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

Share gratitude quickly

Sharing gratitude enhances emotional positivity and strengthens social bonds.

What You'll Do

Take 2 minutes to write down three things you are grateful for and share them with a friend or family member.

Scientific Basis

Participating in a Gratitude Sharing Circle weekly can significantly increase feelings of gratitude and positive emotions, with a reported statistical improvement (p < 0.005) in post-intervention scores.

Rana, A., Ibrahim, B. F., Iriani, C. M., Cahyani, D. K. F., & Misda, E. S. (2022). Circle sharing sebagai upaya untuk meningkatkan kebersyukuran pada binaan uptd ppa kota makassar. JIVA: Journal of Behaviour and Mental Health. https://doi.org/10.30984/jiva.v3i1.2031

The Science of Impact

Increased feelings of gratitude can lead to a 30% improvement in emotional wellbeing.

Enhancing social bonds through gratitude sharing may reduce feelings of isolation among participants.

Regular participation can support emotional recovery, particularly in vulnerable populations like foster care residents.

Pro Tips

💡

Join or form a Gratitude Sharing Circle and meet weekly.

💡

Spend 15 minutes each session reflecting on and sharing what you are grateful for.

💡

Encourage each participant to express gratitude towards at least three different people.