14 insights from the book: 'Ikigai' that teach you how to live a happier, more focused and fulfilled life

What’s your reason for being?

Ikigai: The Japanese Secret to a Long and Happy Life by Héctor García and Francesc Miralles explores the Japanese concept of ikigai (pronounced ih-kee-guy), which loosely translates to “reason for being.”

The ideas have profoundly influenced my life, helping me focus on what matters most.

The book delves into how aligning your daily life with your ikigai — the sweet spot where your passions, talents, contributions to the world, and potential for income overlap — can lead to a focused, purposeful, and fulfilling existence.

The authors studied the lifestyles of Okinawa’s centenarians, one of the longest-living communities in the world, to uncover the secrets of a life well-lived.

Their findings reveal how to help with longevity and live each day with energy, clarity, and meaning.

Here are fourteen key lessons from the book:

1. Discover Your Ikigai: Your Reason for Being

The heart of the ikigai concept lies in finding your reason for getting out of bed every morning.

It’s the intersection of four elements:

• What you love (passion)

• What you are good at (skills)

• What the world needs (purpose)

• What you can be paid for (profession)

When these areas align, you achieve ikigai.

This alignment provides motivation and a deep sense of purpose that drives every action.

Reflect on these four areas through journaling and explore ways to merge your answers for each.

For example, if you love teaching and are skilled at storytelling, could you create a blog or course on how to teach through stories?

2. Start Small (Kaizen Philosophy)

Kaizen, or continuous improvement, is a cornerstone of Japanese philosophy.

It’s about focusing on tiny, consistent steps toward improvement rather than overwhelming yourself with drastic changes.

To be more productive, identify your micro-goals.

For example, if you want to write a book, start with 15 minutes of writing per day. Celebrate small victories to build momentum.

3. Flow Is the Key to Focused Living

Flow, a term coined by psychologist Mihaly Csikszentmihalyi and embraced in ikigai, is the state of being fully immersed in a task.

You lose track of time, distractions fade, and you achieve peak performance. Flow occurs when your skills match the challenge of the task.

Choose to spend more time on those activities that push you slightly beyond your comfort zone to enter flow.

Minimise distractions by working in focused blocks of time.

4. Do What You Love Every Day

Daily life should include activities that bring you joy and align with your passions.

Don’t leave these to later when conditions are ideal. Today is the day.

Identify one passion you can integrate into your day, even for 10 minutes. For example, if you love photography, commit to capturing one image daily.

Over time, these moments of joy fuel your motivation and productivity.

5. Connect With Your Community

In Okinawa, the concept of moai — a support group of lifelong friends — is key to their happiness and longevity.

Feeling connected reduces stress, provides accountability, and fosters a sense of belonging.

Build your own moai by nurturing relationships with people who inspire and uplift you. Join groups that share your interests.

Schedule regular check-ins or collaborative work sessions to stay connected and aligned with your goals.

6. Embrace Simplicity

Simplicity clears the mental and physical clutter that distracts us from our ikigai.

The Okinawan lifestyle focuses on fewer possessions and more meaningful experiences.

Simplify your environment by decluttering your workspace and digital life.

Adopt minimalist practices in your daily routine, focusing on high-impact tasks that align with you and your goals.

7. Never Fully Retire

The Okinawan people rarely stop working entirely.

Instead, they shift to activities that align with their passions and provide value to their community. This keeps their minds sharp and their days purposeful.

Think of your work as evolving rather than ending. Even if you transition away from a primary career, look for ways to continue contributing through mentoring, volunteering, or pursuing creative projects.

8. Stay Active, Physically and Mentally

Movement and mental engagement are vital to a long, productive life.

Okinawans incorporate gentle daily activities, like gardening, walking, or martial arts, into their routines.

Build movement into your day by choosing an activity you enjoy, such as yoga, hiking or dancing.

9. Find Joy in the Process, Not Just the Outcome

Adlerian philosophy in ikigai emphasizes valuing the journey over the destination.

When you focus only on results, you lose the joy and learning from the process.

For example, if you’re learning a language, celebrate mastering a phrase rather than focusing on fluency.

10. Follow Your Natural Rhythms

Okinawan culture respects natural cycles and rhythms, whether in farming, rest, or work.

Pushing against these rhythms often leads to burnout.

So, design your day around your natural energy levels. Work on high-focus tasks when most alert, and take breaks to recharge during low-energy periods.

11. Eat Lightly and Mindfully

Okinawans practice hara hachi bu, eating until they are 80% full, which promotes physical and mental clarity.

This is something I must practice — bringing awareness to how much I’m stuffing into my face each day.

You can apply this principle beyond food. Approach tasks with a sense of balance, stopping when you’ve reached a healthy limit.

Overworking can lead to diminishing returns, so leave room for rest and reflection.

12. Adapt and Stay Flexible

Ikigai teaches the importance of adaptability.

Circumstances change, and flexibility allows you to stay aligned with your purpose despite challenges.

Much of this has to do with how much you push back against the realities of life. Learn to go with the flow.

View setbacks as opportunities to recalibrate.

Journaling about what worked and what didn’t can help you adapt and stay productive.

13. Cultivate Gratitude

Okinawan elders practice gratitude for even the smallest things, which fosters resilience and joy.

You can start a daily gratitude practice by listing three things you’re thankful for. That’s it.

This simple act shifts your focus from what’s lacking to what’s abundant, training your brain to notice the things you love.

14. Prioritise Purpose Over Perfection

Okinawans focus on contributing to their community rather than striving for perfection.

Progress, not flawlessness, is the goal.

To bring more of this into your everyday life, set achievable goals and focus on steady improvement.

Celebrate incremental wins rather than waiting for the ‘perfect’ outcome.

If you enjoyed this, you’ll love my Untethered Mind course, which guides you from feeling overwhelmed by your thoughts to being mentally strong within a few days.

Alex

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