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.

CHA

Social·2 min·+15 XP

Gratitude journaling

This practice boosts gratitude and reduces stress.

What You'll Do

Write down three things you are grateful for today.

Scientific Basis

A 21-day gratitude journaling practice increased gratitude and reduced stress and burnout, lowering stress levels by a significant amount (> p<0.01), thus elevating mood through emotional release.

Author(s) not specified. (2023). Gratitude practice to decrease stress and burnout in acute-care. OJIN: The Online Journal of Issues in Nursing.

The Science of Impact

Expressing gratitude can alleviate emotional strain, improving overall mental health.

Reduced stress levels can lead to better physical health outcomes, including lower blood pressure.

Enhanced mood through gratitude practices can improve interpersonal relationships and communication.

Pro Tips

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

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Reflect on your entries weekly to reinforce positive emotions.

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Share your gratitude with someone else to strengthen social bonds.