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

Verbal gratitude expression enhances emotional wellbeing and life satisfaction.

What You'll Do

Share three things you're grateful for with a friend or family member today.

Scientific Basis

Expressing gratitude verbally in group settings enhances life satisfaction with a medium effect size (Hedges’ g = 0.22) across 25 RCTs.

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

The Science of Impact

Enhancing life satisfaction through gratitude can lead to a 22% increase in overall happiness.

Regularly expressing gratitude can improve group cohesion and emotional support.

Increased life satisfaction is linked to better mental health outcomes and reduced stress levels.

Pro Tips

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Practice expressing gratitude verbally in group settings at least once a week.

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Encourage group discussions focused on gratitude during team meetings or family gatherings.

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Set a goal to share three things you are grateful for with friends or colleagues each month.