The word only can make the same quantity sound like an apology or a restriction.

One small word reframes an unchanged number. Only can make an amount sound apologetic or restrictive without altering a single unit of it, which shows how much of our reaction to quantity is supplied by framing. The figure is the same; the feeling is entirely constructed.

Catch it in your own speech this week. Only an hour, only a little progress, only me. Try removing the word and saying the plain quantity, and see whether the situation looks different. It is a small thing, and it changes how you assess your week and how others assess it with you.