Ikigai: The Japanese Secret to a Long and Happy Life (2016) explores the cultural and psychological concept of ikigai is a Japanese term loosely translated as “a reason for being” or “a reason to wake up in the morning.” The book blends insights from positive psychology, longevity research, neuroscience, and Japanese philosophy, particularly drawing from the lifestyles of centenarians in Okinawa, one of the world’s “Blue Zones” known for remarkable life expectancy.

Introduction

Ikigai is positioned at the intersection of four fundamental components:<ol><li>What you love (passion)</li><li>What you are good at (vocation)</li><li>What the world needs (mission)</li><li>What you can be paid for (profession)</li></ol>This Venn diagram has become an iconic representation of life-purpose alignment. The book argues that discovering one’s ikigai fosters intrinsic motivation, resilience, and well-being.

Defining Ikigai

The authors distill several lifestyle principles common among the long-lived individuals in Okinawa:

Key Elements of Ikigai and Longevity

Purposeful activity promotes physical and cognitive health. Retirement, in the Western sense, is considered counterproductive if it leads to disengagement. Even small daily routines, like gardening or teaching, are essential.

1. Stay Active, Don’t Retire

A mindful and unhurried life leads to greater mental clarity and emotional balance. The emphasis is on being present, a concept aligned with Zen Buddhism and mindfulness psychology.

2. Take It Slow

This Confucian teaching encourages caloric moderation, which aligns with contemporary research on caloric restriction and its links to increased longevity and reduced oxidative stress.

3. Only Eat Until You're 80% Full (Hara Hachi Bu)

Social connection is a strong predictor of both happiness and health, echoing findings from the Harvard Study of Adult Development and other social psychology research.

4. Surround Yourself with Good Friends

Physical activity, especially low-intensity, frequent movement (like walking, tai chi, gardening), is integral to maintaining mobility and cardiovascular health.

5. Get in Shape for Your Next Birthday

Practicing gratitude and positive emotions contributes to psychological well-being and reinforces prosocial behavior.

6. Smile and Acknowledge Others

Being in touch with natural rhythms supports mental health, reduces stress hormones (cortisol), and increases parasympathetic activity.

7. Reconnect with Nature

Daily expressions of gratitude are shown to increase dopamine, reduce stress, and improve immune response.

8. Give Thanks

A core aspect of ikigai is presence not being consumed by regrets of the past or worries about the future.

9. Live in the Moment

A life anchored in purpose offers direction and resilience against existential emptiness, a concept supported by logotherapy (Viktor Frankl) and self-determination theory.

10. Follow Your Ikigai

The authors reinforce the concept of ikigai through psychological theories:<ol><li>Positive Psychology – Emphasizes strengths, purpose, and meaning (Seligman, 2002)</li><li>Flow Theory (Csikszentmihalyi, 1990) – Deep immersion in meaningful activity is a key source of happiness</li><li>Self-Determination Theory (Deci & Ryan, 1985) – Intrinsic motivation through autonomy, competence, and relatedness</li><li>Blue Zones Research (Buettner, 2008) – Ikigai is a shared trait in longevity hotspots around the globe</li></ol>

Scientific Insights and Theoretical Basis

Unlike Western individualistic notions of success and productivity, ikigai is relational, spiritual, and process-oriented. It is not a goal to chase, but a way of being that unfolds through daily engagement, especially in community and with simplicity.Ikigai is less about achievement and more about sustainable meaning. This resonates with existential psychology, where fulfillment is tied not to external rewards, but to one’s inner sense of coherence and contribution.

Cultural and Existential Implications

The book Ikigai is both inspirational and grounded in science, offering practical guidance for cultivating a life of purpose and joy. It encourages readers to reflect on their passions, strengths, values, and social roles, and to live with intention and gratitude.In the search for longevity, the ultimate insight is not a miracle diet or exercise regimen, but rather the consistent pursuit of one’s ikigai is the unique convergence of love, skill, and meaning that sustains life with vitality and grace.

Conclusion

Discover the Japanese philosophy of ikigai is your reason for being. Learn how purpose, simplicity, connection, and daily rituals can lead to a long, joyful, and meaningful life, as practiced by Okinawan centenarians.

INTERNATIONAL BESTSELLER • 1.5 MILLION+ COPIES SOLD WORLDWIDE “Workers looking for more fulfilling positions should start by identifying their ikigai.” ―Business Insider   “One of the unintended—yet positive—consequences of the [pandemic] is that it is forcing people to reevaluate their jobs, careers, and lives. Use this time wisely, find your personal ikigai, and live your best life.” ―Forbes Find your ikigai (pronounced ee-key-guy) to live longer and bring more meaning and joy to all your days. “Only staying active will make you want to live a hundred years.” —Japanese proverb   According to the Japanese, everyone has an ikigai—a reason for living. And according to the residents of the Japanese village with the world’s longest-living people, finding it is the key to a happier and longer life. Having a strong sense of ikigai—where what you love, what you’re good at, what you can get paid for, and what the world needs all overlap—means that each day is infused with meaning. It’s the reason we get up in the morning. It’s also the reason many Japanese never really retire (in fact there’s no word in Japanese that means retire in the sense it does in English): They remain active and work at what they enjoy, because they’ve found a real purpose in life—the happiness of always being busy. In researching this book, the authors interviewed the residents of the Japanese village with the highest percentage of 100-year-olds—one of the world’s Blue Zones. Ikigai reveals the secrets to their longevity and happiness: how they eat, how they move, how they work, how they foster collaboration and community, and—their best-kept secret—how they find the ikigai that brings satisfaction to their lives. And it provides practical tools to help you discover your own ikigai. Because who doesn’t want to find happiness in every day?

productivity

Productivity

personaldevelopment

Personal Development

mindfulness

Mindfulness

motivationandinspiration

Motivation & Inspiration

books

Books

Hector Garcia was born in Spain in 1981 and has been living in Tokyo since 2004. During his spare time he writes aGeekinJapan.com, one of the most widely-read blogs in the world in Spanish and in English, as well as books about his experiences in Japan. He is the author of the bestsellers: Ikigai: The Japanese Secret to a Long and Happy Life and A Geek in Japan. You can find more of Hector's musings at ageekinjapan.com

Héctor García

Francesc Miralles Contijoch is a Catalan writer, essayist, translator, and musician.

Francesc Miralles

Ikigai

Love and Will by Rollo May, a seminal work in existential psychology, explores the complex interplay between human love, will, anxiety, and desire. Published in 1969, it captures the psychological struggles of modern individuals in navigating authenticity, intimacy, and personal agency in an increasingly mechanized and alienated world.

Introduction (I)

May, drawing from existential philosophy, psychoanalytic theory, and his own clinical insights, argues that love and will are not opposing forces, but rather interdependent dimensions of human experience that shape one's capacity for meaning, responsibility, and selfhood.

Introduction (II)

May asserts that the modern crisis of human existence arises from a disintegration of our understanding and practice of both love and will. As society becomes more dominated by technology, superficial pleasure, and depersonalized relationships, individuals increasingly struggle with emptiness, apathy, and existential anxiety.

Central Thesis

Love and will are not mutually exclusive. They are complementary facets of the same process of self-affirmation and relationship with others.

May distinguishes between various types of love, grounded in classical and existential thought:<ol><li>Libido – sexual desire; biological and instinctual in nature</li><li>Eros – the drive toward union with the other; romantic and creative longing</li><li>Philia – deep friendship; nonsexual affection</li><li>Agape – selfless, spiritual love; altruism and compassion</li></ol>

1. The Nature of Love (I

He critiques modern society for reducing love to libido, often confusing genuine intimacy with mere erotic consumption. This distortion, according to May, contributes to emotional disconnection and spiritual emptiness.May proposes that true love involves care, respect, and active will—a decision to engage with the other fully, rather than passively submitting to fleeting passions.

1. The Nature of Love (II)

Will is described not simply as determination or stubbornness, but as the capacity to make intentional, responsible choices in the face of existential ambiguity.Willing is the capacity to act upon desire and sustain commitment.Wishing is more passive—desire without action.

2. The Role of Will (I)

May draws from Nietzsche and Kierkegaard, arguing that the modern person has lost the strength to will because of overwhelming freedom, societal pressures, and fear of authenticity. This leads to decisional paralysis and inauthentic living.Will, when disconnected from love, becomes coercive or rigid. Love, when disconnected from will, becomes sentimental or obsessive. Only through their integration can one achieve existential wholeness.

2. The Role of Will (II)

At the heart of human existence lies the void—a confrontation with the groundlessness of being. May, building on existentialists like Heidegger and Sartre, explains that love and will are responses to this existential anxiety.Love affirms connection and meaning in the face of isolation.Will affirms self-agency in the face of chaos.However, without grounding in courage and intentionality, both love and will can become corrupted:Love becomes possessive or avoidant. Will becomes dominating or repressed.

3. Love, Anxiety, and the Void

May laments the disappearance of myth in modern life—symbolic narratives that once provided individuals with existential orientation. Without myths, individuals struggle to understand their place in the world or to channel love and will constructively.He revisits the Prometheus myth to illustrate the existential hero: one who defies authority in pursuit of human growth, despite suffering. Love and will, in this context, become heroic acts of defiance against meaninglessness.

4. The Myth of the Hero and the Decline of Myth

May diagnoses a growing sense of apathy, conformism, and isolation in the modern world, linked to:Technological depersonalizationLoss of deep emotional bondsOveremphasis on freedom without responsibilityHe argues that without a strong foundation of intentional will and authentic love, modern individuals fall into narcissism, detachment, and existential dread.

5. The Modern Crisis: Apathetic Individualism

In conclusion, Rollo May suggests that the integration of love and will is essential for:<ol><li>Personal development – discovering meaning and purpose</li><li>Psychological health – avoiding neurosis and fragmentation</li><li>Authentic relationships – engaging others as full persons, not objects</li></ol>This integration requires courage, a central existential virtue, to face uncertainty and embrace one's freedom responsibly.

6. Toward Integration: Love + Will = Growth

May’s ideas are influenced by:<ol><li>Existential philosophy – Kierkegaard, Nietzsche, Heidegger, Sartre</li><li>Depth psychology – Freud, Jung, Otto Rank</li><li>Humanistic psychology – Carl Rogers, Abraham Maslow</li><li>Phenomenology – subjective experience as central to understanding being</li></ol>He merges these perspectives into a unique synthesis that places the human experience of meaning and moral responsibility at the center of psychological inquiry.

Scientific and Philosophical Roots

Love and Will is a profound and challenging text that examines the human condition through the existential lens. Rollo May confronts the reader with difficult truths about love, freedom, alienation, and the responsibilities of being. He ultimately offers hope: that by reclaiming both love and will as conscious, courageous acts, we can overcome the fragmentation of modern life and live with greater integrity and depth.

A deep psychological and existential exploration of how love and will shape human experience. Rollo May argues that reconnecting both is essential to overcoming modern apathy, isolation, and the loss of meaning.

"An extraordinary book on sex and civilization....An important contribution to contemporary morality."—Newsweek The heart of man's dilemma, according to Rollo May, is the failure to understand the real meaning of love and will, their source and interrelation. Bringing fresh insight to these concepts, May shows how we can attain a deeper consciousness.

Understand yourself and those around you.

psychology

Psychology

philosophy

Philosophy

loveandrelationships

Love & Relationships

Rollo May

Love and Will

Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones by James Clear (2018) explores how small, incremental behavioral changes—termed atomic habits—can lead to transformative results. Drawing from empirical research in psychology, neuroscience, and behavioral economics, Clear proposes a systematic model of habit formation that emphasizes identity transformation, environmental design, and the compounding effect of consistent behavior over time.

Clear argues that the key to meaningful, lasting change lies not in radical overhauls, but in making small improvements daily. Just as compound interest accumulates wealth over time, habits compound into significant outcomes. This framework shifts the focus from outcome-based change (goals) to system-based thinking, emphasizing processes over results.

Core Argument: Habits as the Compound Interest of Self-Improveme

You do not rise to the level of your goals. You fall to the level of your systems.

Clear’s model builds on the habit loop—a framework supported by researchers such as Charles Duhigg (2012) and B.F. Skinner (1938) which describes a behavior cycle of:<ol><li>Cue : triggers the brain to initiate a behavior</li><li>Craving : the motivational force or desire</li><li>Response : the actual habit or behavior</li><li>Reward : the benefit that reinforces the behavior</li></ol>To modify this loop, Clear introduces the Four Laws of Behavior Change, offering both a framework for creating good habits and its inverse for breaking bad ones.

The Habit Loop and the Four Laws of Behavior Change

This law focuses on increasing cue visibility to activate the habit loop.Implementation Intentions: Stating specific plans (e.g., “I will meditate for 10 minutes at 7 AM in the living room”) increases adherence.Habit Stacking: Pairing a new behavior with an existing one (e.g., “After brushing my teeth, I will journal for two minutes”).Grounded in research on context-dependent memory and cue-dependent recall.Inverse: Make it invisible —reduce exposure to cues that trigger bad habits.

1. Make It Obvious (Cue)

Behaviors are driven by neurological reward mechanisms, especially the dopaminergic system.Temptation Bundling: Combining a wanted activity with a needed one (e.g., listen to a podcast while exercising).Aligns with Incentive Salience Theory—associating a cue with reward increases its motivational value.Inverse: Make it unattractive – reframe beliefs around a habit to highlight negative outcomes.

2. Make It Attractive (Craving)

Habits form when the brain can perform them with minimal effort.The Two-Minute Rule: Start with a behavior that takes less than two minutes to complete (e.g., putting on workout clothes as the start of a workout).Clear emphasizes frequency over perfection: repetition builds automaticity.This reflects findings in behavioral momentum and activation energy theory (Baumeister, 2003).Inverse: Make it difficult – introduce friction, increase the number of steps to perform the unwanted habit.

3. Make It Easy (Response)

Immediate rewards are crucial for reinforcing behavior, especially during early stages of habit formation.Habit tracking provides visual feedback and intrinsic satisfaction.Positive reinforcement (Skinner, 1953) strengthens the habit loop.Inverse: Make it unsatisfying – use accountability partners or public commitments to introduce social cost to bad behavior.

4. Make It Satisfying (Reward)

One of Clear’s most groundbreaking ideas is the concept of identity-based habits. Instead of focusing on results (e.g., lose 10 pounds), he suggests focusing on becoming the type of person who achieves those results (e.g., become someone who exercises daily).Habits are the evidence of one’s identity.Influenced by Self-Perception Theory (Bem, 1972) – people infer their identity based on their behaviors.Sustainable change occurs when habits align with one’s self-schema.

Identity-Based Habits: Shifting from Outcome to Identity

Progress is not linear. The Valley of Disappointment refers to the phase where no visible improvement is seen despite consistent effort. Persistence through this plateau is necessary for breakthrough results—akin to the concept of delayed gratification and nonlinear growth.

The Plateau of Latent Potential

Rather than relying solely on motivation or willpower, Clear advocates for environmental design—modifying one’s surroundings to make desired habits more likely.Based on cue reactivity and affordance theory.Example: placing a book on your pillow to prompt nighttime reading.Social environment is also influential—behavioral norms of peer groups strongly shape personal behavior.

Environment Design: Optimizing the Context

Clear’s framework is applicable not only at the individual level but also in organizational and societal contexts. It is particularly relevant in:<ol><li>Health psychology : building routines for exercise, sleep, and nutrition.</li><li>Educational psychology : forming effective study habits.</li><li>Organizational behavior : creating workplace habits and high-performance cultures.</li><li>Addiction psychology : breaking destructive habits through cue removal and replacement behavior.</li></ol>

Applications and Broader Implications

Atomic Habits presents a compelling and evidence-informed model for behavior change. Its core message—that small, consistent habits can lead to identity transformation—is supported by psychological science. By focusing on the process rather than the goal, aligning actions with desired identities, and leveraging environmental cues, individuals can architect lasting and meaningful behavioral change.

Conclusion: Long-Term Change and the 1% Rule

Every action you take is a vote for the type of person you wish to become

A science-backed guide to transforming your habits through small, consistent changes. James Clear reveals how identity, systems, and environment shape behavior and how tiny habits compound into powerful long-term success.

The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

habits

Habits

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

Ikigai

Love and Will

Atomic Habits

Ms. Lazy Genius .