The first 60 minutes after waking could quietly determine how productive and motivated you feel for the rest of the day, according to mental health researcher Olivia Remes from the University of Cambridge. She refers to this period as the “golden hour” and encourages people to treat it as a valuable strategic resource.
In a recent post shared through the university’s social media channels, Remes explained how dedicating this early part of the morning to focused, high-priority work can improve effectiveness. Her recommendations draw on years of research into stress, motivation, and everyday mental health habits.
How the Golden Hour Works
According to Remes, the golden hour is the first hour after waking, when the brain is particularly well suited for demanding mental tasks. She recommends using this time for important projects or decisions rather than immediately checking phones, social media, or email.
She notes that many highly productive individuals deliberately reserve this period for deep work with minimal interruptions. By avoiding digital distractions during the first 60 minutes of the day, they create a clear sense of direction and reduce the likelihood of drifting into reactive, low-value activities.
Remes also links this strategy to brain chemistry. Dopamine, a neurotransmitter associated with motivation and reward, tends to be more active in the morning. When used effectively, this natural boost can make it easier to tackle difficult or complex tasks instead of postponing them.
Why Multitasking Holds You Back
Remes also cautions against trying to do too many things at once, particularly during the golden hour. She argues that true multitasking is largely a myth because the brain can consciously focus on only one demanding activity at a time.
What people often perceive as multitasking is actually rapid task switching, which forces the brain to constantly redirect its attention. Over time, this repeated switching can place strain on the prefrontal cortex, the region responsible for planning, decision-making, self-control, and sustained attention.
Research has linked frequent task switching to higher error rates, slower performance, and increased stress. For this reason, Remes recommends concentrating on one meaningful task at a time, completing it or reaching a clear milestone before moving on to something else.
Letting Go of Guilt and Labels
For people who already feel overwhelmed by deadlines or unfinished responsibilities, Remes offers a third strategy. She encourages abandoning harsh self-criticism such as “I am lazy” or “I am not good enough” when work falls behind.
These negative labels can become self-fulfilling, she explains, because people often begin behaving in ways that reinforce the identity they repeatedly assign to themselves. Instead of dwelling on past mistakes, she recommends starting from the present moment and taking one small, concrete step forward.
Remes also advises letting go of persistent thoughts such as “I should have done this earlier” or “I should be further ahead by now.” Replacing self-blame with action focused on the present can create a domino effect, where completing one step makes the next steps easier to take.
Psychologists note that this mindset helps reduce paralysis and perfectionism, two common barriers to productivity. Over time, a pattern of modest but consistent progress can restore motivation, rebuild confidence, and support better mental well-being both at work and at home.
Experts emphasize that no single routine works for everyone. However, the principles behind the golden hour, focused single-task work, and more compassionate self-talk are strongly supported by psychological research. For many people, experimenting with the first hour of the day may be a practical way to improve both productivity and emotional resilience.
