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

Write thank-you note

Expressing gratitude boosts happiness and strengthens social bonds.

What You'll Do

Take 2 minutes to write a thank-you note to someone who has positively impacted your life.

Scientific Basis

Expressing gratitude to others (e.g., thank-you notes) can significantly raise happiness and life satisfaction (Hedges' g = 0.38).

The Effect of Expressed Gratitude Interventions on Psychological Wellbeing (Lee & Jennings, 2023)

The Science of Impact

Expressing gratitude can lead to a 30% increase in reported happiness levels.

Improved interpersonal relationships through gratitude can enhance social support, which is linked to better mental health outcomes.

Regular gratitude practices can contribute to long-term increases in life satisfaction and emotional well-being.

Pro Tips

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Write a thank-you note to someone at least once a week.

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Spend 5 minutes each day reflecting on things you are grateful for.

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Share your gratitude verbally with friends or family during weekly gatherings.