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 can lower stress and boost your mood.

What You'll Do

Take two minutes to write down three things you are grateful for today.

Scientific Basis

Saying "thank you" frequently improved subjective well-being across all ages, with lower daily stress and higher positive affect.

Jiang, D. (2020). Feeling Gratitude is Associated with Better Well-being across the Life Span: A Daily Diary Study during the COVID-19 Outbreak. Journals of Gerontology: Series B.

The Science of Impact

Regular expressions of gratitude can lead to a 20% reduction in daily stress levels.

Increased positive affect can enhance overall life satisfaction and emotional resilience.

Practicing gratitude may improve interpersonal relationships, fostering a supportive social environment.

Pro Tips

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Write down three things you are grateful for each day.

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Express gratitude to at least one person daily.

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Keep a gratitude journal and reflect on it weekly.