IKIGAI: The Japanese Secret to a Long and Happy Life

is a captivating exploration of the profound concept that has captured the hearts of many seeking a deeper understanding of purpose and contentment. Authored by Héctor García and Francesc Miralles, this book presents an insightful blend of Japanese wisdom, personal anecdotes, and practical guidance that resonates with readers on a universal level.

By Hector Garcia and Francesc Miralles

This is my book summary of IKIGAI Hector Garcia and Francesc Miralles. My notes are informal and contains quotes from the book as well as my thoughts. Each book summary has a short description, top lessons from the book, chapter by chapter summary and favorite quotes. Enjoy!

Top 10 Lessons from the book

1. Stay active; don’t retire

2. Take it slow

3. Don’t fill your stomach

4. Surround yourself with good friends

5. Get in shape for your next birthday

6. Smile

7. Reconnect with nature

8. Give thanks

9. Live in the moment

10. Follow your ikigai

Interested to read more? Click to expand chapter by chapter summary

Chapter 1- The art of staying young while growing old

Many Japanese people never really retire – they keep doing what they love for as long as their health allows. This idea of retirement seems like it does not exist there. Another common habit and saying is "Hara hachi bu," which is repeated before eating and means something like "Fill your belly to 80 percent", or we on Balcans often say, "Stop eating when it's the sweetest," which similarly applies to this concept. The third important aspect is "Moai," which represents a local informal group of people with common interests who look out for one another. For many, serving the community becomes part of their ikigai. Surrounding yourself with good friends is an essential aspect of longevity.

Chapter 2 – Little things that adds up to a long and happy life

"Sana in corpore sano" ("a sound mind in a sound body") reminds us that both mind and body are essential and that the health of one is connected to that of the other. Lack of mental exercise causes our neurons' connection to deteriorate, and no wonder that the centenarians are almost always very engaged and busy, not accepting retirement as a concept. In this chapter, the authors give a lot of advice on diet, sleep, exercise, mindfulness, daily routine, etc.(I would not finish with etc. Daily routine and dot)

Chapter 3 – How to live longer and better by finding your purpose

In its core of logotherapy, the study conducted by Frankl in his Viennese clinic found that among patients, around 80 percent believed that human beings need a reason for living. Therefore, the search for purpose becomes a personal driving force.

Chapter 4 – How to turn work and free time into spaces for growth

When we are in flow, we are focused on a concrete task without any distractions. Our mind is "in order." If the task we take is too easy, we will be bored; if it is beyond our capabilities, it will create anxiety, but if we choose a slightly challenging task, we get quickly in the flow. This pleasure and satisfaction of being in flow is vital to reaching ikigai. It's like a muscle; the more you train it, the more you will be in the state of flow.

Chapter 5 – Words of wisdom from the longest-living people in the world

The masters of longevity offered, most of the time effortless, therefore an applicable way of life; here are some of the centenarians quotes most stroke me: Misao Okawa (117) "Eat and sleep, and you will leave a long time. You must learn to relax". Maria Capovilla (116) "I have never eaten meat in my life." Jeanne Calment (122) "I see badly, I hear badly, and I feel bad, but everything is fine." Walter Breuning (116) "If you keep your mind and body busy, you'll be around for a long time."

Chapter 6 – Traditions and proverbs for happiness and longevity

Celebrate each day together; loneliness is not an option. Spirituality and pray is an essential part. Don't worry- learn to observe your thoughts as they come and go, just like the weather. Cultivate good habits like exercising daily, eating vegetables, preferably your own. Walking up early, keeping busy, and healthy eating. Nurture your friendships every day. Reconnect with nature and give thanks. Live an unhurried life in this moment now, and Be optimistic & laugh.

Chapter 7 – What the world longest living people eat and drink

Locals in the Okinawa region eat a wide variety of food. On average, eighteen foods per day – an actual "rainbow" with at least five servings of veggies and fruits. In addition, the nutritionist noticed that they have a few other habits worth mentioning: § Grains are the foundation (rice as a base and occasionally noodles) § Sugar-eating is a rarity. § 7gr salt per day - compared to the rest of Japan, 12g per day § Fewer calories per day-around 1800 § Fifteen different antioxidants were found in this region, like tofu, miso tuna, carrots, goya, kombu, onion, etc. § Daily green or white tea § Three servings of fish per week § The powerful shikuwasaa, a citrus fruit found there, has also been praised as a superfood.

Chapter 8 – Exercies from the East that promote health and longevity

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. People in Ogimi, the Village of Longevity, are highly active; they walk a lot, do karaoke with their neighbors, and as soon as they wake up early and have breakfast, they head outside to weed their gardens. Numerous Eastern disciplines balance body, mind, and soul, such as yoga, radio taiso, tai chi, qigong, etc. They all must get movement and breath in common so that we can continuously be in line with our bodies.

Chapter 9 – How to face life’s challenges without letting stress and worry age you

One thing that everyone with a clearly defined ikigai has in common is that they pursue their passion no matter what. This is resilience-staying focused on the essential things in life rather than what is most urgent and keeping ourselves from being carried away by negative emotions. WABI-SABI teaches us to appreciate the beauty of imperfection as an opportunity for growth. The passage of time shows us that everything is fleeting, but if you have a clear sense of your ikigai, each moment will hold so many possibilities that it will seem almost like an eternity. It is essential to say that our Ikigai is different for all of us, but one thing in common is that we are all searching for meaning. We live fully when we spend our day connected to what is meaningful.

Overall, "Ikigai: The Japanese Secret to a Long and Happy Life" is a remarkable guide for those searching for purpose, fulfillment, and a more meaningful existence. The book seamlessly blends cultural insights, scientific research, and advice. It also creates an enriching reading experience that resonates long after turning the final page. Whether at a crossroads in life or simply looking to enhance your sense of purpose, this book offers a practical roadmap to living a life of significance. It may not go deeper into the various aspects as I was expecting, but if you are new to the topic, then it will surely inspire you to read further and explore IKIGAI – a reason for being.

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Favourite quotes from the book:

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

Tim Tamashiro: "Your meaningful life is not a destination you must get to. Your meaningful life is something that you can enjoy right now and any time you want to." Only then will your IKIGAI come to you.

Viktor Frankl: “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.”

Bertrand Russell “To be able to concentrate for a considerable amount of time is essential to difficult achievement.”

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

Japanese proverb: “Fall seven times, rise eight”

Gavin Bradley: “Metabolism slows down 90 percent after 30 minutes of sitting. The enzymes that move the bad fat from your arteries to your muscles, where it can get burned off, slow down. And after two hours, good cholesterol drops 20 percent. Just getting up for five minutes is going to get things going again. These things are so simple they’re almost stupid.”

Beyond the Book: Ikigai

Take a moment to discover your own ikigai – the intersection of what you love, what you are good at, what the world needs, and what you can be paid for. Use a search engine and input phrases like "free Ikigai test" or "Ikigai quiz" to find various options. Ensure you use reliable sources and exercise caution regarding personal information.

Always check the credibility of the website before taking any test.

I found one here!

Explore National Geographic explorer Dan Buettner's Netflix documentary series: "Watch Live to 100: Secrets of the Blue Zones", where he uncovers longevity hotspots worldwide. One such place is Okinawa, Japan, from the IKIGAI book, which has perfectly captured everything discussed in the book.