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 gratitude letter

Expressing gratitude can enhance your mood and improve mental health.

What You'll Do

Write a short gratitude letter to someone you appreciate.

Scientific Basis

Speaking gratitude in therapeutic writing improved mental health scores by 10% over expressive writing, showing mood enhancement via emotional language shifts.

Wong, Y. J., Owen, J., Gabana, N. T., et al. (2018). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research.

The Science of Impact

Gratitude writing can lead to significant improvements in mental health, enhancing overall wellbeing.

Improved emotional language in writing correlates with better mood and psychological resilience.

Incorporating gratitude practices can be a cost-effective therapeutic tool in psychotherapy.

Pro Tips

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Write a gratitude letter once a week to enhance emotional wellbeing.

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Spend 20 minutes reflecting on positive experiences before writing.

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Incorporate specific details about what you are grateful for to deepen emotional impact.