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

Express gratitude verbally

This practice can enhance your happiness and overall emotional wellbeing.

What You'll Do

Take a moment to tell a friend or family member one thing you appreciate about them.

Scientific Basis

Verbally expressing gratitude can increase overall psychological wellbeing by a small-to-moderate effect size (Hedges' g = 0.22), promoting sustained positive emotions like happiness.

Kirca, A., Malouff, J. M., & Meynadier, J. (2023). The Effect of Expressed Gratitude Interventions on Psychological Wellbeing: A Meta-Analysis of Randomised Controlled Studies. International Journal of Applied Positive Psychology. https://doi.org/10.1007/s41042-023-00086-6

The Science of Impact

Expressing gratitude can lead to a 22% increase in happiness levels.

Improved life satisfaction can enhance overall mental health and reduce anxiety.

Gratitude interventions are low-cost and easy to implement in daily life.

Pro Tips

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Express gratitude verbally to someone at least once a week.

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Write a gratitude letter once a month to reflect on positive experiences.

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Incorporate gratitude into daily routines, such as sharing three things you're thankful for each evening.