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

Share gratitude

Sharing gratitude enhances resilience and coping self-efficacy.

What You'll Do

Spend two minutes sharing one thing you are grateful for with a friend or family member.

Scientific Basis

Group gratitude reflections following positive experiences significantly enhanced resilience and coping self-efficacy compared to a control group.

Klibert, J., Rochani, H., Samawi, H. M., LeLeux-LaBarge, K., & Ryan, R. G. (2019). The Impact of an Integrated Gratitude Intervention on Positive Affect and Coping Resources. https://doi.org/10.1007/S41042-019-00015-6

The Science of Impact

Enhancing resilience can lead to better mental health outcomes, reducing anxiety and depression rates.

Improved coping self-efficacy can enhance academic performance and personal relationships.

Group activities foster social connections, which are crucial for overall wellbeing.

Pro Tips

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Participate in a group gratitude reflection session once a week.

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

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Share your gratitude reflections with a friend or family member regularly.