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

Gratitude journaling

This practice boosts mental wellbeing by fostering positive emotions.

What You'll Do

Write down three things you are grateful for today.

Scientific Basis

Gratitude journaling raised WEMWBS mental wellbeing scores by 7.1 points over one month.

Özkaya, H., & Ünal, M. (2023). Positive Psychology and Gratitude in Mental Health.

The Science of Impact

Gratitude journaling can significantly enhance mental wellbeing, as evidenced by a 7.1-point increase in WEMWBS scores.

Incorporating gratitude practices may lead to improved emotional resilience and reduced symptoms of anxiety.

Regular gratitude journaling can foster a positive mindset, contributing to overall life satisfaction.

Pro Tips

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Spend 10 minutes each day writing down three things you are grateful for.

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Reflect on your gratitude entries weekly to reinforce positive feelings.

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Share your gratitude experiences with a friend to enhance social connections.