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

Visualize gratitude

This practice activates brain areas linked to mood regulation and empathy.

What You'll Do

Take a moment to visualize three things you are grateful for right now.

Scientific Basis

Brain imaging studies show gratitude visualizations activate reward-related regions, correlating with enhanced mood regulation.

Solaka, M. (2016). Psychological and Neuroscientific Perspectives on Gratitude as an Emotion.

The Science of Impact

Enhancing mood through gratitude can lead to a 30% improvement in emotional wellbeing.

Regular gratitude practice may decrease anxiety and depression symptoms, improving overall mental health.

Fostering gratitude can enhance pro-social behavior, potentially increasing community engagement.

Pro Tips

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Engage in gratitude visualization for 10 minutes daily.

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Write down three things you are grateful for each morning.

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Share your gratitude with someone else at least once a week.