Héctor García’s Ikigai does not contain unique or groundbreaking advice but emphasizes the simple ingredients for health, joy, and love. It reminds us of the small gap between living and existing and what we can do to reach the former. It is a short book that we can reference to clear the day-to-day rust and return to the bliss of the present.
What is Ikigai?
Ikigai is a Japanese concept referring to the ineffable force that gives us life. Roughly translated: “a reason for being.” They believe that Ikigai is the fountain of youth, gifting vitality and animation. Researchers have found that alongside nutrition, a strong feeling of community and purpose are the keys to longevity—which explains why the Japanese are considered relatively healthy.
Every human has an Ikigai: one has or should seek it. Today, most of us yield our Ikigai in exchange for comfort and security: we work a job we do not enjoy, awaiting retirement. While a connection to our Ikigai brings us exuberance and health, denial of it brings us apathy and lethargy. Like a plant, we grow to be what we absorb.
The Blue Zones
Blue zones are regions in which the population generally lives longer than average. Researchers constantly attempt to learn their secrets, as genes do not show an influence. The code seems to be: nutrition, exercise, purpose (or Ikigai), and social connections.
Okinawa, a Japanese prefecture, sits at the top of the blue zones list. They keep a low-stress level, eat a modest natural diet, and move leisurely during the day. One of the common maxims they have is “Hara Hachi Bu,” which they say before eating; it is a reminder to fill the stomach to 80%. Ancient wisdom claims that filling our guts causes exhaustion and aging. Millenniums later, it is well known that a lower caloric correlates with longevity. Eat until you are satisfied, not until you are full.
Secrets for Slowing Aging
Dr. Mark Hyman proclaimed the term “healthspan” to be used instead of “lifespan”—it is not the years in our life, but the life in our years. Our goal is not to be here as long as possible but to be active for as long as possible. We can integrate simple insights from the blue zones into our lives.
Stress
Stress is a natural reaction to danger, which kept our ancestors alive in the rare case they needed to run from a tiger or find shelter. Today, in our always-on world, stress has become a constant agitator, causing increased aging and health problems. By meditating daily, we increase our mindfulness—connection to the present—and dramatically reduce stress and anxiety.
Sedentary lifestyle
Most of us sit in front of screens and are inactive throughout the day. This lifestyle contributes to poor health, diseases, and many preventable causes of death. We can fix it with some daily habits: walking instead of driving; taking the stairs; eating fruits instead of junk food; playing with our kids or pets.
Mindset
Our thoughts profoundly affect our physical health; keeping our minds active is one of the blue zone secrets. Research has shown that longevity record holders have two common personality traits: a positive attitude and high emotional intelligence. They view adversity as a challenge and can control their emotions.
A popular song among the people of Okinawa shares their wisdom.
Flow State
When our work feels effortless, time flies by, and creativity is at its peak: we are at flow. This state is fundamental to all, from the chess player to the chef—it represents human immersion in the infinite. There is a direct correlation between time spent in flow and our happiness.
There following can help us get into flow:
- The task should be “just right.” An easy task causes boredom, while a problematic task causes paralysis. We need a job that is challenging enough that we can accomplish it. We can accommodate our work to fit that middle ground.
- Have a clear goal. We need to know where we want to go to. Have a clearly defined end, then let go and focus on the process.
- One thing at a time. That is the most crucial component to attaining flow. That is also the most significant challenge in our technology-driven world. It takes time to get into the flow, and even a minor distraction can pull us away from it. A distraction-free environment and sharp focus will initiate the transition into the flow.
We can prepare for flow even outside work by finding joy and peace in our routines. Creating invigorating rituals, like brewing coffee, and doing them to the best of our ability will strengthen our connection to the present and our ability to get there.
There is no recipe for attaining flow. Like a muscle, the more we exercise it, the stronger it will get; with time, it can become a part of our lives. The enrichment of the flow state helps us connect to our Ikigai.
Lessons from Centenarians
The following are profound lessons recited in interviews with centenarians:
- Do not worry: “The secret for a long life is to not worry. Keep your heart young—do not let it get old. Open your heart for people with a smile on your face. If you smile and open your heart, your grandchildren will want to see you, as well as all others.”
- Cultivate healthy habits: “I am happy every morning, I wake up at six o’clock and move my drapes to see my garden, where I grow vegetables for myself. I go right out to check on my tomatoes, mandarins… I love seeing my vegetables… it calms me down. After an hour in the garden I make breakfast.”
- Nurture your relationships: “Talking and drinking tea with my neighbors, this is the best thing in life. Also singing together.”
- Move with ease: “Always be busy. But, do one thing at a time and do not exaggerate.
- Be optimistic: “Laugh. Laughter is the most important thing. I laugh wherever I am.”
Summary: The Ten Rules of Ikigai
- Stay active; do not retire. People who yield what they do well and out of love lose their life’s purpose. It is important to keep creating beauty and meaning, even after your “formal” career is over.
- Take it slow. Haste stands in contrast to the quality of life. “Go slow and reach far.” When we give up speed, time receives a new meaning.
- Do not fill your stomach. Less is more even about eating. Eat according to the 80% rule.
- Surround yourself with close friends. Friends are the best medicine—they are there to share your problems over coffee, tell stories, consult, hang out, and dream, or in other words, live.
- Get in shape. Our bodies need daily movement to function properly. Also, exercise induces hormones that make us happy.
- Smile. A positive attitude not only calms but helps us create friendships. Smiling represents the gift of being part of the world.
- Reconnect with nature. We are supposed to be a part of the natural world. Going out to nature often helps us refuel.
- Be grateful. To our ancestors, to nature which supplies us with life, to our friends and family, and to everything that lights up our days. Take a moment out of your day to be grateful, and remind yourself of your bliss.
- Be present. Stop regretting the past and fearing the future. The only reality is in the present. Make the most out of the day. Make it memorable.
- Stick to your Ikigai. We have a passion within us, a unique talent that gives us meaning and pushes us for growth until we die. If you do not know your Ikigai, your job is to find it patiently.