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 down gratitude

This practice boosts emotional resilience and reduces anxiety.

What You'll Do

Take a moment to write down three things you are grateful for today.

Scientific Basis

Saying “thanks” daily was linked with 52% higher emotional resilience and 46% lower anxiety, showing its power in emotional regulation.

Basit, A., Ali, R. M., Rahman, S. M. M., & Shah, A. (2024). Exploring how the Practice of Gratitude can Strengthen Interpersonal Relationships, Enhance Mental Well-being.... Review of Education, Administration and Law.

The Science of Impact

Incorporating gratitude into daily routines can lead to a 52% increase in emotional resilience.

Practicing gratitude is linked to a 46% decrease in anxiety, improving overall mental health.

Higher life satisfaction (r=0.72) can enhance quality of life and interpersonal relationships.

Pro Tips

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Write down three things you are grateful for each day.

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Express appreciation to a colleague or friend at least once a week.

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Reflect on positive experiences before bed to reinforce gratitude.