Ikigai: The Japanese Secret to a Long and Happy Life
By Héctor García and Francesc Miralles
•Reading time: 10 minutes
•Last updated: January 1, 2024
Overview
"Ikigai: The Japanese Secret to a Long and Happy Life" explores the Japanese concept of ikigai—the intersection of what you love, what you're good at, what the world needs, and what you can be paid for. Authors Héctor García and Francesc Miralles traveled to Ogimi, Okinawa (known as the "Village of Longevity") to uncover the secrets to a long and happy life from its elderly residents.
The book combines Eastern philosophy with modern scientific research to provide a roadmap for discovering your own ikigai and implementing principles that can lead to greater fulfillment, purpose, and longevity.
"Only staying active will make you want to live a hundred years." — Japanese proverb
What is Ikigai?
Ikigai lies at the intersection of four primary elements: what you love, what you're good at, what the world needs, and what you can be paid for. When you find the sweet spot where all four overlap, you've discovered your ikigai—your reason for being.
The Okinawan Longevity Secrets
1Stay Active; Don't Retire
The concept of retirement doesn't exist in the Okinawan language. Instead, elders remain active and engaged throughout their lives, continuing to work in gardens, practice traditional crafts, or participate in community activities. This constant engagement keeps their minds sharp and bodies healthy.
2Practice Hara Hachi Bu
Okinawans follow the Confucian teaching of "hara hachi bu"—eating until you're 80% full. This practice of moderate eating prevents overeating, helps maintain a healthy weight, and has been linked to longevity and better metabolic health.
3Cultivate Strong Social Ties
Okinawans place a high value on maintaining close social connections. They have moai—groups of friends who provide social, financial, health, and spiritual support throughout their lives. These connections combat loneliness and contribute significantly to emotional wellbeing and longevity.
4Live in the Moment
Okinawans embody the principle of being present—not dwelling on the past or worrying about the future. This mindfulness practice reduces stress and enhances enjoyment of daily activities, from gardening to preparing meals or spending time with loved ones.
The 10 Rules of Ikigai
Stay active
Don't resign yourself to physical or mental inactivity. Keep moving and engaging with the world.
Take it slow
Being in a hurry creates stress. Adopt a slower, more deliberate pace to enjoy life fully.
Don't fill your stomach
Practice hara hachi bu—eating until you're 80% full—for better digestion and longevity.
Surround yourself with good friends
Nurture deep, meaningful relationships that provide support and companionship.
Get in shape through daily, gentle exercise
Move naturally and consistently rather than intense, sporadic workouts.
Smile and acknowledge people around you
Practice gratitude and positivity in your interactions with others.
Reconnect with nature
Spend time outdoors regularly to reduce stress and improve overall well-being.
Give thanks
Express daily gratitude for the people and experiences in your life.
Live in the moment
Focus your attention on the present rather than worrying about the past or future.
Follow your ikigai
Discover and pursue your reason for being—the passion that gives your life meaning.
Finding Your Personal Ikigai
Self-Reflection Questions
Use these questions to begin exploring your own ikigai:
What you love
- •What activities make you lose track of time?
- •What did you enjoy doing as a child?
- •What topics do you never get tired of learning about?
What you're good at
- •What do people compliment you on?
- •What skills come naturally to you?
- •What achievements are you most proud of?
What the world needs
- •What problems do you see that need solving?
- •How could you contribute to your community?
- •What causes do you believe in?
What you can be paid for
- •What services or products could you offer?
- •What skills do people value enough to pay for?
- •How could you adapt your skills to market needs?
Conclusion
"Ikigai" offers a profound yet practical framework for living a longer, healthier, and more purposeful life. By adopting the lifestyle principles of the Okinawan centenarians and taking time to discover your personal ikigai, you can cultivate greater meaning, satisfaction, and joy in your everyday existence.
The book reminds us that finding purpose isn't necessarily about grand achievements or dramatic changes—it can be about appreciating the small pleasures of life, nurturing relationships, staying active, and following the activities that make you come alive. These simple but powerful approaches can transform our relationship with aging and help us embrace each day with gratitude and purpose.