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Worksheet: The Golden Hour Method
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Plan your Golden Hour. Give yourself 1h a day to cultivate your well-being by nourishing your mind, your spirit, and your body.

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The Golden Hour Method: How to Boost Well-being Everyday

We live in a fast-paced environment and, sooner or later, we find ourselves struggling to keep up with it. New information seems to circulate faster today than the speed of light. It pops up and down, from left to right. It often even reaches us without us asking for it.

The ultra-speed, volume and intensity with which information finds us has an influence on our nervous system (NS). The NS is responsible for our self-regulation and communication network. Too little stimulation and we fall into a vegetative, passive state. Too much stimulation and we lose our natural capacity to deal with the overload and overflow of information. 

The Ramifications of the Nervous System

As human beings, our nervous system has two components: the central nervous system (CNS) and the peripherical nervous system (PNS). The CNS includes the brain and the spinal cord. This is where information in the form of nervous signals is read and processed. The PNS comprises the nerves that branch off from the spinal cord and are distributed throughout the body. This is where information circulates and is relayed. 

The PNS has two subsystems. The sympathetic nervous system is responsible for making us active and excited, our fight or flight response. The parasympathetic nervous system is responsible for allowing us to rest and recover.

When we put ourselves in a position of constant stimulation, we create a dangerous imbalance between these two subsystems and create strain on the communication between the PNS and the CNS. The digital age we currently live in makes it easier to fall into the depths of over-stimulation and disconnection from natural rhythms. Hence, it is no wonder that so many of us are perpetually living in a fight or flight state, which has been translated into the widespread of both physical and mental health stress-related conditions.

Learning to Look After Your Nervous System Health

Our overall well-being depends a great deal on our nervous system health. What we eat, what we do, how we breathe, and how we relate, are all basic human activities in which our nervous system plays an important role. A strained nervous system will make us crave foods high in sugar and salt, engage in unhealthy coping mechanisms, and become restless or even aggressive when dealing with other people. 

The best way to bring balance and restoration to our nervous system is to engage in practices or rituals that prevent disconnection from our best selves and that, at the same time, promote harmony between our soul, mind, and body. That's where the "Golden Hour" method comes in – a transformative practice designed to help us prevent disease and generate well-being on a daily basis. 

The Golden Hour Method: Aim and Benefits

A day has 24 hours. If we perform a true, real assessment of how we are distributing our time, I am sure every single one of us can find an hour that can be invested in our well-being. That is the main idea behind the Golden Hour Method: it is meant to be a time in which we mindfully dedicate ourselves to our well-being and build upon habits that contribute to the health and balance of our nervous system.

The method has a holistic approach and it comprises a sequence of three 20-minute slots of time. These are meant to target different aspects of our well-being and work with different functions of our nervous system. Some of its benefits include:

  • increased self-awareness 
  • continuous growth and learning
  • enhanced physical and mental stamina
  • balanced approach to life and daily problems
  • greater productivity throughout the day 

20 Minutes of Soul Work

The 20-minute slot of time dedicated to the soul is meant to help us connect with the essence of who we are. This can be achieved by first finding a quiet and comfortable space to meditate and centre oneself for the first 10 minutes. It is useful to concentrate on the breath or follow a short guided meditation to prevent mind-wandering. I recommend a brief heart-coherence practice to begin with.

The meditation is then followed by 10 minutes of spontaneous writing or journaling. The goal is not to write perfectly but whatever comes to mind so that our writing may be, as much as possible, an unedited reflection of our emotions and thoughts. The act of writing spontaneously will provide us with some sense of order, clarity, and intention.

20 Minutes of Mind Work

In this slot, you are invited to nurture and cultivate your mind through positive learning. For 20 minutes, give yourself permission to read from a book that inspires growth and learning. Here is important to be mindful of your choice. It is recommended that you pick sources that align with your development goals. 

Reading for 20 minutes will expand not just your knowledge but also stimulate your mind in a positive way. Instead of consuming information mindlessly and unintentionally, you will be feeding your brain with words that motivate you to grow and learn. Over time, you will reap the benefits of such active reading by developing what in psychology we call a “growth mindset”. 

20 Minutes of Body Work 

The third component of the Golden Hour method is dedicated to the body. Whether we like it or not, our body is the vessel through which we experience life. If we don’t treat it well, it will backfire and create problems. Give it 20 minutes of your time daily by engaging in a light workout. It will help you activate your muscles and boost your physical strength.

You can choose a workout that fits your personality and preference. This can include a brisk walk, a yoga sequence, a series of bodyweight exercises, or even a dance session. The key here is that you move your body for 20 minutes straight. Exercising in whatever form releases hormones that lift our mood and energy levels. 


The Golden Hour method is a simple yet powerful practice that can help you bring positive changes in your life. By nurturing your soul, mind and body in such an intentional way, you create a vortex of well-being. Over time, you will reap the many benefits that this vortex will attract. 

Whether you decide to incorporate this method into your morning or evening routine, is completely up to you. You are the one who knows yourself better and only you can know what works best for you. Just be sure to give it a try for a couple of weeks and experience the benefits for yourself. And if you are wondering, we all deserve a golden hour every day.