Book Babble #18: "Ikigai: The Japanese Secret to a Long and Happy Life" by Héctor García & Francesc Miralles

What can the Japanese teach us about discovering our life's purpose, living with meaning and vitality, and reaching a grand old age in tip-top health? 

Well, that's quite the remit. What the giddy aunt is this 'Ikigai' you speak of??

What a delightful book and great concept. We've probably heard it all before in a sense and used different terms, but this is a fresh look at an age old conundrum. 

That is - finding purpose and meaning, living that purpose with passion and calm enthusiasm, and growing older gracefully… not only extending the years we have on this little merry-go-round but the quality of said years too. After all, there's little point living to 200 just for the sake of it… rocking gently back and forth like a timid mallard having given up 3 half centuries ago. 

I know nothing of the authors, but what they did do for this book is get themselves over to Japan to see for themselves what's going on and how we could apply some of their lifestyle. 

The region of Okinawa, an island off the south of Japan (and in particular, Ogimi, a village on the north of that island) is known to have the oldest average living residents on earth. There be something in those waters!

Some great quotes from the book followed by my additional thoughts…

The people of Japan believe that everyone has an ikigai – a reason to jump out of bed each morning. 

The basic definition of Ikigai - a reason for being. Deep, man. 

It's the sweet spot where you merge what you love, what you're good at, what the world needs and what you can be paid for. 

Only staying active will make you want to live a hundred years — Japanese proverb 

You gotta keep moving! The rolling stone gathers no moss. Just ask Mick Jagger…

In all seriousness, you need to stay active, both mind and body… otherwise that's it, you're on your way out. If you're not growing, you're dying and other clichés too numerous to mention. 

This Japanese concept, which translates roughly as “the happiness of always being busy,” is like logotherapy, but it goes a step beyond. 

Slightly different translation but let's go with it ;). 

The first mention of Logotherapy, which is an important concept and overlaps with Ikigai. For those unaware, Logotherapy is a branch of psychology (existential analysis) developed by Victor Frankl, who of course is well known for his time spent in concentration camps during the holocaust. He also wrote the famous book, "Man's Search for Meaning" which contained aspects of his horrific experiences at that time as well as his body of work.   

Okinawans live by the principle of ichariba chode, a local expression that means “treat everyone like a brother, even if you’ve never met them before.” 

Jolly nice of them. We could all do with remembering ichariba chode from time to time. I don't think you need the point hammered home but the 'treat unto others' concept is well versed in religious texts and a good way to be. 

From an early age they practice yuimaaru, or teamwork, and so are used to helping one another. 

No man is an island etc. Collaboration. 

Good time for an African proverb: “If you want to go fast, go alone. If you want to go far, go together”

Let's do both. Fast and far. We're the tortoise and the hare. 

According to the Japanese, everyone has an ikigai—what a French philosopher might call a raison d’être. 

Apparently so. We have to ask ourselves why people have such a hard job of discovering it, much less put the bugger(s) into practice. 

There is, in fact, no word in Japanese that means retire in the sense of “leaving the workforce for good” as in English. 

Retiring from what? It's funny that in the west we have this weird little layout, where you have sections of life for different things, with a beginning and an end point. This wacky little 'alternative' path could simply be called life. 

Languages are interesting, so pay attention. It's not just about words replacing other words. It's about different meanings, grammatical shifts and some words just simply not existing at all! (or multiple words saying the supposed same thing). This says a lot about the culture and philosophies of the people. 

Their blood tests reveal fewer free radicals (which are responsible for cellular aging), as a result of drinking tea and eating until their stomachs are only 80 percent full. 

Whip those radicals down to size. They're far to free for my liking. 

Tea is an excellent antioxidant as well as many other benefits, with no down-side as far as I know. With black tea you have the caffeine aspect which could present an issue in large quantities. Dive in to some green and white tea, that'll see you right. 

We'll come back to the 80% rule shortly, super important and a game-changer. 

In Japanese, ikigai is written as 生き甲斐, combining 生き, which means “life,” with 甲斐, which means “to be worthwhile.” 甲斐 can be broken down into the characters 甲, which means “armor,” “number one,” and “to be the first” (to head into battle, taking initiative as a leader), and 斐, which means “beautiful” or “elegant.” 

Deciphering the word 'Ikigai' itself. Quite a bit going on there but full of juice. 

The locals eat a diet rich in vegetables and tofu typically served on small plates. 

Vegetables are good for you. I bet you didn't see that one coming. No shit Sherlock. Still important though. 

Tofu, I had no idea about. I always just thought it was a product to foist onto veggies so they have something to eat. But apparently it does hold some richness in itself ;). 

The small plates thing is key. You tend to eat less and take a bit from each. You don't feel the need to finish a big plate and pay more attention to whether you actually want more food or not. Crazy I know! 

According to scientists who have studied the five Blue Zones, the keys to longevity are diet, exercise, finding a purpose in life (an ikigai), and forming strong social ties—that is, having a broad circle of friends and good family relations. 

Blue Zones are places on earth that are known for their longevity. Okinawa is obviously one of them and there are a number of others. There were places in Italy and Greece for example, just in case you were looking for ideas for your next holiday ;). Or rather where you're moving to next. 

One thing they have in common, is they tend to be islands and a laid back life. Going shoulder to shoulder on the metro/subway/tube in a smoggy city probably won't help your cause. I say, live in the city, absolutely smash it, and make your retreat when the time's right.  

They don’t do strenuous exercise, but they do move every day, taking walks and working in their vegetable gardens. 

People witter on about doing exercise, but that's only part of it. There's no real need to go all out crazy about it. Slow and steady wins the race (in this case). Consistency over intensity. 

It's not necessary to lift heavy weights or get into a deep sweat (although, sweating is very good for you - another article). You can do if you want, and you will get results from them, but they are not the best for longevity and overall wellbeing. 

I can't stress enough the value of walking. Assuming you're able, you should be doing plenty of this activity. Any general ambling, where you consistently move a little is great. I believe the Chinese also have a saying along the lines of - take a walk after every meal and live to be 100. 

One of the most common sayings in Japan is “Hara hachi bu,” which is repeated before or after eating and means something like “Fill your belly to 80 percent.” 

Back to the 80% thing. Hara hachi bu which is the concept of only eating till your 80% full. You will never know when you're exactly at 80% full but the point is so you're satiated but not completely full. There's room for more. 

You may well have heard of Pareto and his 80/20 principle. Looks as though this baby can be applied across the board!

Moai: Connected for life 

This is a custom in Okinawa and essentially bonding in local communities. Humans are social creatures apparently and you need the cooperation and interaction of the group. A Moai is an informal group of people with common interests who look out for each other. 

I guess this goes on worldwide to a degree, but here it's just more pronounced, organised and genuine. 

Researchers with an eye to the future, such as Ray Kurzweil and Aubrey de Grey, claim that we’ll reach this escape velocity in a matter of decades. 

The escape velocity is how fast we approach the death age vs how much that age is getting further away. Life expectancy is increasing but we are also meandering towards said age, whatever that may be. There will (may) come a point where that expectancy goes at a faster rate, making us 'immortal'. Some researchers say we're in sight, others say there comes a point where you can't realistically live past. 

Whether this is a good or bad thing is a much deeper discussion. I'm not really sure I'd want to live forever (sweet Jesus, could you imagine) and there is far more to experience outside of this wacky world. Although, having a certain element of control and flexibility could be good. 

Presented with new information, the brain creates new connections and is revitalized. This is why it is so important to expose yourself to change, even if stepping outside your comfort zone means feeling a bit of anxiety. 

The importance of doing new things to keep your mind active. Ie. back to growing not dying. Despite the discomfort that may involve. 

The American Institute of Stress investigated this degenerative process and concluded that most health problems are caused by stress. 

It's the number one. Can't stress this enough (pun absolutely intended). People give all sorts of wild advice and hold various opinion on everything under the sun, but this is what causes disease and also affects so-called 'happiness'. And I'm not talking about the more obvious outward stuff… it's the quiet shit beavering away, grinding you down. You need to be aware and try and adjust your life accordingly, as best possible.

One study, conducted at Yeshiva University, found that the people who live the longest have two dispositional traits in common: a positive attitude and a high degree of emotional awareness. 

You don't say. Sherlock's back! Who would have thought a positive attitude could have positive outcomes? Awareness of all varieties (and acting on it) would be the other key for sure. 

A stoic attitude—serenity in the face of a setback—can also help keep you young, as it lowers anxiety and stress levels and stabilizes behavior. 

It's not about being an emotionless zombie. A stone. But being serene, relaxed, assessing the situation, and taking the best action at that point with an optimistic attitude. 

What, then, does Logotherapy do? The answer is pretty clear: It helps you find reasons to live. 

Makes sense. 

1. A person feels empty, frustrated, or anxious.
2. The therapist shows him that what he is feeling is the desire to have a meaningful life.
3. The patient discovers his life’s purpose (at that particular point in time).
4. Of his own free will, the patient decides to accept or reject that destiny.
5. This newfound passion for life helps him overcome obstacles and sorrows. 

The steps of Logotherapy. 

“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

This is a quote from Victor Frankl, and he'd know a thing or 2 about this. In his medical work and also in a position of having all of his freedoms taken away. 

Nietzsche’s famous aphorisms: “He who has a why to live for can bear with almost any how.” 

It crops up time and again - you need a strong why. Otherwise you're just flailing around aimlessly and simply don't have the motivation. 

Morita therapy 

Another form of therapy created by Shoma Morita in Japan, around the same time as Logotherapy and effective in many treatments. The book included the 4 phases of this procedure. 

“If we try to get rid of one wave with another, we end up with an infinite sea.” 

Phase one of Morita therapy is accepting your feelings. This quote is how a Zen master would refer to our emotions.

Naikan meditation 

A form of meditation (as the second word might suggest). 

1. What have I received from person X? 2. What have I given to person X? 3. What problems have I caused person X? 

Questions to ask yourself in Naikan meditation. 

As Morita said, “If you are angry and want to fight, think about it for three days before coming to blows. After three days, the intense desire to fight will pass on its own.” 

Ah, a variation of the old count to 10 thing ;). 

In order to do this, you have to accept that the world—like the people who live in it—is imperfect, but that it is still full of opportunities for growth and achievement. 

It's all a bit cray-cray, but there's no way around having to accept it. That's not to say you don't do something where it's possible to change things but to accept the way things are as they are. 

We are what we repeatedly do. Excellence, then, is not an act but a habit — Aristotle 

A little classic Aristotle for you. It was only a matter of time…

This is the kind of experience Bruce Lee described with his famous “Be water, my friend.” 

We like a bit of Bruce Lee of a BookBabble too. 

As the quip attributed to Einstein goes, “Put your hand on a hot stove for a minute and it seems like an hour. Sit with a pretty girl for an hour, and it seems like a minute. That is relativity.” 

That Einstein. But he makes a fair point. 

Csikszentmihalyi called this state “flow,” and described it as the pleasure, delight, creativity, and process when we are completely immersed in life. 

Here we have our old mate Mihaly talking flow. Funnily enough, we have a great BookBabble on this very book and concept. 

The Seven Conditions for Achieving Flow According to researcher Owen Schaffer of DePaul University, the requirements for achieving flow are:
1. Knowing what to do
2. Knowing how to do it
3. Knowing how well you are doing
4. Knowing where to go (where navigation is involved)
5. Perceiving significant challenges
6. Perceiving significant skills
7. Being free from distractions

There you go. Put these into action and you'll be flying!

Strategy 1: Choose a difficult task (but not too difficult!) 

Needs to be challenging enough to escape boredom, but not too hard as to induce anxiety and frustration. 

Strategy 2: Have a clear, concrete objective 

Needs to have a goal, otherwise what are you even doing or trying to achieve. It will just be a shit storm.

Strategy 3: Concentrate on a single task 

Focus. No distractions. And no god-damn-frickin' 'multi tasking'. 

This is what Ernest Hemingway meant when he said, “Sometimes I write better than I can.” 

Probably drunk. 

“compass over maps” 

A detailed map may have all the info but could lead you astray, up the proverbial garden path (Sat-Nav anyone?). Now, with a compass, you have the general direction and definite end point. And then you make decisions as you go on how best to reach that place. 

In business, the creative professions, and education alike, it’s important to reflect on what we hope to achieve before starting to work, study, or make something. 

In a word - intention. 

Having a clear objective is important in achieving flow, but we also have to know how to leave it behind when we get down to business. Once the journey has begun, we should keep this objective in mind without obsessing over it. 

Have the clear objective. But then forget it (detach) and concentrate on the steps. 

Albert Einstein, “a happy man is too satisfied with the present to dwell on the future.”

Albs is back. Correct. Although the future is far better to look at than the past… just don't spend all your time there. 

When we say we’re multitasking, what we’re really doing is switching back and forth between tasks very quickly. 

Back to multi-tasking. It doesn't actually exist and is a really bad idea.  

Concentrating on one thing at a time may be the single most important factor in achieving flow. 

And this might be the most important thing I've ever read/written ;). 

According to Csikszentmihalyi, in order to focus on a task we need: 1. To be in a distraction-free environment 2. To have control over what we are doing at every moment 

Easier said than done, and fairly obvious. But doing so will dramatically increase our results and enjoyment. (Although, beware of the hypocrite… as I write this I have the washing machine going and the neighbour having a mental breakdown, so go figure.)

Flow in Japan: Takumis, engineers, geniuses, and otakus 

The types of 'artists' in Japan. Seth Godin once said something about Otaku. 

Steve Jobs in Japan 

Steve Jobs was known to get involved over in Japan and drew a lot of inspiration and ideas for his work. It would  make sense, the industry he was involved in and the technological reputation of Japan, but it also runs deeper in terms of philosophies. Another guy heavily involved with Japan, its culture and business was Phil Knight of Nike. 

One of the first words one learns when starting Japanese lessons is ganbaru, which means “to persevere” or “to stay firm by doing one’s best.” 

Good attitude, and it also comes back to language being a reflection of a philosophy of a people. 

The people of Japan have a unique talent for creating new technologies while preserving artisanal traditions and techniques. 

The balance of old and new. It's a tricky one to maintain but the Japanese do a great job of embracing the future whilst maintaining their traditions. 

What do Japanese artisans, engineers, Zen philosophy, and cuisine have in common? Simplicity and attention to detail. 

Simplicity is genius. 

This unity with the object that they reach in a state of flow takes on special meaning in Japan, where, according to Shintoism, forests, trees, and objects have a kami (spirit or god) within them. 

Read more on Shintoism.  

The Japanese are skilled at bringing nature and technology together: not man versus nature, but rather a union of the two. 

Exactly, not a competition. They can work together rather than be opposing forces. 

Artists know how important it is to protect their space, control their environment, and be free of distractions if they want to flow with their ikigai. 

Chance would be a fine thing… but good and basic point there for all to see. 

Csikszentmihalyi calls this microflow. 

This was about finding flow in the more mundane of tasks. 

There are many types of meditation, but they all have the same objective: calming the mind, observing our thoughts and emotions, and centering our focus on a single object. 

There's not much to it, and no 'right' way. People like to complicate things but you just need to get still and re-centre your attention each time it (inevitably) wanders off. 

When doing business in Japan, process, manners, and how you work on something is more important than the final results. 

Honour. Loyalty. Integrity. Style. 

Happiness is in the doing, not in the result. As a rule of thumb, remind yourself: “Rituals over goals.”

Have the goal as a target, but it's the ritual that will take you there and where the enjoyment lies.  

The happiest people are not the ones who achieve the most. They are the ones who spend more time than others in a state of flow. 

Achieving flow states as much as poss. 

supercentenarians—people who live to 110 years of age or more. 

In theory we'll be seeing more 'supercentarians' as the norm in the coming decades. 

Every person has an essence, or mabui. This mabui is our spirit and the source of our life force. It is immortal and makes us who we are. 

Chi. Prana. Life force. God. Energy. Spirit. 

Washington Burnap stated two hundred years ago: “The grand essentials to happiness in this life are something to do, something to love, and something to hope for.”

Do you have the 3 aspects of Washington's essentials?

1. Don’t worry  2. Cultivate good habits  3. Nurture your friendships every day  4. Live an unhurried life  5. Be optimistic 

Some advice from the long-livers! Obvious, and not necessarily tangibly easy to do… but the way forward. 

If you keep your fingers busy, you’ll live to see one hundred.”

Keep active… again. 

“To live a long time you need to do three things: exercise to stay healthy, eat well, and spend time with people.” 

More advice - a fundamental trio. 

“Doing many different things every day. Always staying busy, but doing one thing at a time, without getting overwhelmed.” 

I think we need a few tips on how to achieve these things but the sentiment is there. 

“The secret to long life is going to bed early, waking up early, and going for a walk. Living peacefully and enjoying the little things. Getting along with your friends. Spring, summer, fall, winter … enjoying each season, happily.” 

Enjoy each season. Literally and figuratively. 

“Laugh. Laughter is the most important thing. I laugh wherever I go.” 

Bingo!

“The most important thing in Ogimi, in life, is to keep smiling.” 

Ogimi is the village in Okinawa with the highest life expectancy in the world. Another reason to smile?

▪ Tofu ▪ Miso ▪ Tuna ▪ Carrots ▪ Goya (bitter melon) ▪ Kombu (sea kelp) ▪ Cabbage ▪ Nori (seaweed) ▪ Onion ▪ Soy sprouts ▪ Hechima (cucumber-like gourd) ▪ Soybeans (boiled or raw) ▪ Sweet potato ▪ Peppers ▪ Sanpin-cha (jasmine tea) 

Some dietary tips. Stock up on some of these!

Studies from the Blue Zones suggest that the people who live longest are not the ones who do the most exercise but rather the ones who move the most. 

Consistency over intensity. Little and often. 

One of the most iconic radio taiso exercises consists of simply raising your arms above your head and then bringing them down in a circular motion. 

I've seen them doing this 'Radio Taiso' exercise in Asia. I thought it was a little curious at the time but obviously does the trick. I used to also run past a group in the park in Madrid doing these shenanigans, and thought that might be a better idea, what with the gammy knee and all.   

Yoga , Tai Chi , Qigong , Shiatsu 

Some classic disciplines you really want to take a look at. Not just for exercise, not just for longevity, but more importantly your day to day wellbeing. 

The book Xiuzhen shishu, known in the West as Ten Books on the Cultivation of Perfection 

One for the reading list.

movement and breath 

That's what it's all about and what all the disciplines mentioned above (and more) aim to promote. 

Nana korobi ya oki 七転び八起き / Fall seven times, rise eight — Japanese proverb 

A classic. Just keep going.

In the words of the famous Serenity Prayer by Reinhold Niebuhr: God, give us grace to accept with serenity the things that cannot be changed, Courage to change the things which should be changed, and the Wisdom to distinguish the one from the other. 

A reminder.

Buddhism and Stoicism 

2 classic belief systems and probably my favourites if I had to pick. You can of course do what you like and pick the best of everything for your own life. Don't be fooled into thinking it's all or nothing. 

What’s the worst thing that could happen? 

A good question to ask and generally not all that bad. Even if it is, once it's faced it becomes manageable. And once you know you can handle it you then put into process the actions which actually avoid it anyway. 

negative visualization 

A major part of Stoicism. Sounds, er, negative but could actually be as useful (or more so) than positive visualisation. This isn't that you want it to happen or willing it into being, more a case of addressing all of the things you think you fear. You're then in a good position if those things do happen, and in an even better position when they most likely don't. You've built your strength either way. Nothing can really have an impact on you when you've faced them head on rather than avoiding them.

Meditating for healthier emotions 

You still not meditating?

In the words of Epictetus, “It’s not what happens to you, but how you react that matters.” 

Epictetus was epic. It's all in the response. 

“The only moment in which you can be truly alive is the present moment,” observes the Buddhist monk Thich Nhat Hanh. 

Thich Nhat Hanh is another classic character out there. 

Wabi-sabi is a Japanese concept that shows us the beauty of the fleeting, changeable, and imperfect nature of the world around us. 

This is quite interesting. The Japanese don't tend to have old historic buildings but rather rebuild again and again. They understand the impermanence and the circle of life.  

A complementary Japanese concept is that of ichi-go ichi-e, which could be translated as “This moment exists only now and won’t come again.” 

Another nice little concept. The moment you are experiencing will quite literally never happen again, so make the most of it!

As Nassim Nicholas Taleb explains in Antifragile: Things That Gain from Disorder 

Another book to read, so pop it on ya list. This isn't about not being fragile, but going the other side and actually becoming stronger when knocked. 

antifragile: “Antifragility is beyond resilience or robustness. The resilient resists shocks and stays the same; the antifragile gets better.” 

An improvement rather than just stability. 

The ten rules of ikigai 

I won't list them here but they're in the book. 

“Walk slowly and you’ll go far” 

Okey-doke, we'll see what we can do!

Thanks Héctor and Franc! Anything else?

This is one of those books that I'd absolutely recommend. I can't see anyone not getting something out of it. And if you have an interest or like to know more about Japanese philosophies and ideas, then you really need to get in amongst it here. 

I'm guessing most people have an interest in a long and happy life. If not, there's probably no hope for you. 

And it's not woo-woo but more practical for the discerning western sceptic ;).  

Baibai!

~ Adam
@adambarratt

Related:
~ Original #BookBabble post
~ Think Like Da Vinci; End of Jobs; The One Thing; Eat, Move, Sleep
1. SHOE DOG - Phil Knight  
2. CRUSHING IT - Gary Vaynerchuk
3. FINDING ULTRA - Rich Roll
4. WOODEN - John Wooden
5. RELENTLESS - Tim Grover
6. ON WRITING - Stephen King
7. START WITH WHY - Simon Sinek
8. THE CHIMP PARADOX - Steve Peters
9. ELON MUSK - Ashlee Vance
10. WAY OF THE WOLF - Jordan Belfort
11. THE SUBTLE ART… - Mark Manson
12. GORILLA MINDSET - Mike Cernovich
13. THE 10X RULE - Grant Cardone
14. FLOW - Mihaly Csikszentmihalyi
15. THE GO-GIVER - Bob Burg & John D. Mann
16. BE OBSESSED OR BE AVERAGE - Grant Cardone
17. NEVER SPLIT THE DIFFERENCE - Chris Voss

*****

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