Article By – Manish Behl and Published by The Firstpost
Many years ago, I visited a quaint restaurant in a small town near Carrera, Italy. It was around 12:30 pm, the peak of lunch hour, and the place was packed. The air was filled with lively conversations, blending with the chatter of the 80-year-old chef, who was also the owner of the restaurant. The menu, a mix of traditional and inventive dishes, was crafted by the experienced chef, rich in recipes passed down through generations.
We ordered pizzas, risotto, and homemade red wine, and the aromas were absolutely intoxicating. The freshly baked bread, the perfect pizza, and the delicious risotto made it a meal I still consider the best Italian food I’ve ever had. Afterward, I spoke with the chef about his journey of running the restaurant. He shared how much joy he and his family found in creating unique recipes and serving their guests. This passion and sense of purpose seemed to be the secret to his success and happiness in life.
I realized then how important “purpose” is for success and fulfillment. If you ask anyone who’s lived a long, healthy, and happy life how they managed it, you might hear a range of responses: diet routines, exercise, running marathons, yoga, or going vegan. Some of these strategies may work, but many don’t. So, what’s the secret to living a long, enjoyable life? There’s no clear answer.
Many believe that aging inevitably brings sickness and disease, and it’s something you can’t avoid. While it’s true that aging often leads to declining health, longevity—living a long, healthy life—isn’t guaranteed. For centuries, humanity has searched for the “elixir of life,” seeking immortality.
In Japan, one of the countries with the highest number of elderly people, particularly in Okinawa, a small island town, residents live exceptionally long lives. Okinawa, often called the “land of immortals,” has an average lifespan of 90 years, with 66 percent of its population reaching 100.
What’s truly remarkable is that even the oldest Okinawans maintain their health, with the physical, mental, and emotional fitness to live independently. Unlike in many parts of the world, these residents suffer from minimal rates of major health issues such as diabetes, cancer, and heart disease.
What’s their Secret?
In recent years, researchers have focused on the Japanese population, particularly for their longer lifespans, vibrant spirits, and strong social connections. Héctor García, the author of the bestselling book Ikigai – The Japanese Secret to a Long and Happy Life, delves into these factors in his work.
According to García, who spent 15 years immersed in Japanese culture, the key to their well-being lies in their deep sense of purpose. “It’s a natural thing—they have a strong sense of purpose. Dedication and perseverance are everywhere in Japan,” he explains. García, a former software engineer, has dedicated much of his life to studying the concept of Ikigai and shared his insights with me.
Ikigai is a Japanese term that encompasses the joy and meaning of life. It is a combination of two words: ‘Iki’ meaning “to live” and ‘gai’ meaning “reason” or “purpose.” Together, they represent the “Purpose or Reason for life.” On a deeper level, Ikigai can be understood as “making life worth living” – a reason for being, a personal call to action. Ikigai gives individuals the drive to rise each day and live with purpose, and it’s a concept clearly reflected in the lives of Okinawans.
In today’s world, much of our lives revolve around the pursuit of wealth, where happiness and success are often measured by financial security, luxury, and achievements. Our self-worth is often tied to our material successes. However, Ikigai offers a contrasting view. It emphasizes living with purpose over wealth, happiness over material possessions, and community over individualism. Living with Ikigai can lead to fulfillment and success, without necessarily needing to achieve professional milestones or financial greatness.
As Dan Buettner, an American researcher and author of The Blue Zones, points out, scientific studies show that only about 25 percent of our lifespan is determined by genetics. The remaining 75 percent is shaped by the choices we make and our lifestyle. He argues that by optimizing our daily habits, we can extend our lives within the limits of our biology.
How do I find my IKIGAI:
The great thing is that you don’t have to travel to Japan to discover your Ikigai. It resides within all of us, waiting to be uncovered. What’s needed is patience—the patience to connect with our true selves. Ikigai often manifests in simple moments that may seem insignificant at the time—breathing in the fresh morning air, watching the sunrise, savoring a cup of tea or coffee, listening to birds chirp, or spending time with loved ones like pets and children.
If you can fully appreciate these moments, you are on the path to experiencing Ikigai.
As Héctor García highlights in his research and book, the Ikigai focus among Okinawans gives them a strong sense of purpose each day, which plays a significant role in their health and longevity. García and other experts have outlined four key questions to help you uncover your own Ikigai:
What is your passion?
What is your mission?
What is your vocation?
What is your profession?
By answering these questions, you can begin to uncover your Ikigai. The four pillars to explore are:
What do you love doing?
What does the world need from you?
What can you be paid to do?
What are you good at?
The core of discovering your Ikigai lies in finding activities that ignite your passion and bring you joy. From there, it’s about identifying what the world needs from you, determining what you can be compensated for (whether through skills, knowledge, or training), and ultimately recognizing what you are truly good at.
Finding a ‘flow’ in everything you do:
Upon closer inspection, Ikigai can be seen as a form of mindfulness. I truly believe that Ikigai and mindfulness, which emphasizes being present in the moment, share many common principles. Both encourage the pursuit of flow in everything you engage in.
Yuta Toga, a Tokyo-based artist, offers this advice: “Do what you love more and more, but take your time while doing it—don’t rush. Your Ikigai lies in those small activities that you enjoy every day.” García also discusses the concept of “Microflow” – finding joy in simple, everyday tasks. Many of the world’s most successful individuals practice this. For instance, Bill Gates is known to wash dishes every night, a ritual he finds relaxing and meditative. He claims it helps clear his mind and he tries to improve the experience daily by following his own methodical routine—plates first, followed by forks, and then glasses. These moments of microflow are akin to being fully present in the moment, where even simple tasks like dishwashing, folding laundry, arranging flowers, or organizing a desk can bring satisfaction.
Neuroscientists are exploring what happens in the brain when we enter a state of flow. Their findings suggest that when we are mindful, we are fully focused, attentive, and free from distractions. This state fosters creativity, boosts productivity, and enhances happiness. On the other hand, when we lose focus during important tasks, the opposite happens, leading to a decrease in efficiency and well-being.
Seven strategies to boost your chances of achieving flow
Ikigai: The Ideal Harmony Between Passion and Purpose
Discovering your Ikigai involves being mindful of what truly excites and motivates your inner self.
Héctor García, in his exploration of Ikigai, highlights an important aspect of achieving balance: transforming both work and leisure into opportunities for personal growth. He suggests that to live a long and fulfilling life, having an Ikigai—a guiding purpose—is essential. This purpose pushes you to create meaningful contributions to both your community and yourself. After years of research, García formulated ten guiding principles to help you find your Ikigai:
- Stay Active: Purpose drives action. People who lose interest in things often lose their sense of purpose. Keep engaging in activities you love, both personally and professionally, to maintain a strong sense of purpose.
- Slow Down: In a previous interview with RadioCity Mumbai, I discussed the “hurried sickness” that affects our modern world. People rush through life—eating quickly, working fast, constantly chasing results, and struggling with shortened attention spans. This haste contributes to stress and burnout. To achieve Ikigai, it’s important to slow down and savor life.
- Don’t Overeat: Overeating disrupts the communication between your stomach and brain. It takes about 10 to 20 minutes for your brain to register fullness from your stomach. By eating slowly, you allow your body the time it needs to communicate satiety signals, ensuring you don’t overeat.
- Surround Yourself with Good Friends: Nurture meaningful friendships and spend time with people who uplift and support you. Good friends provide positive energy and offer support during challenging times.
- Get Fit: Physical fitness boosts your confidence. While appearance isn’t everything, being in good shape has a positive impact on how you feel and how others perceive you. It improves your self-esteem, energy, and overall health.
- Smile: A genuine smile not only makes you appear more attractive and trustworthy but also has numerous health benefits. Smiling lowers blood pressure, reduces stress, and strengthens the immune system, contributing to a longer and happier life.
- Reconnect with Nature: Step away from your phone and immerse yourself in nature. Engage with the world around you—the sounds, sights, and smells—and embrace the peace nature provides.
- Express Gratitude: Practicing gratitude can significantly enhance your health and happiness. Acknowledging the blessings in your life, such as your body, family, and friends, fosters a sense of well-being and contentment.
- Live in the Present: Cultivate mindfulness by focusing on the present moment. This helps you stay grounded and improves your performance, as you are not distracted by past experiences or future anxieties.
- Follow Your Ikigai: Once you’ve identified your Ikigai, commit to following it. Stay true to your purpose and continue pursuing what brings meaning to your life.
People often seek a “one-size-fits-all” solution to cultivating mindfulness or finding their purpose. However, like mindfulness, Ikigai is not about a singular practice or philosophy. It’s about experiencing a variety of small moments that, together, lead to a richer, more fulfilling life. Through my journey of exploring mindfulness and similar disciplines, I’ve realized that happiness doesn’t come from a single formula. Instead, each moment and experience offers its own path to joy, success, and fulfillment.
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About the Author
Manish Behl, Global Leading Mindfulness Expert and founder of Mindfulness India Summit and Mindful Science Centre
Manish Behl is a world renowned Mindfulness, Emotional intelligence, meditation and Leadership expert, who helps leaders and organizations foster wisdom and well-being through Mindfulness, Emotional Intelligence and Neuroscience. He is the visionary founder of Mindfulness India Summit, Asia’s largest mindfulness and emotional intelligence summit, and Mindful Science Centre a mindfulness research, development and training institute.
He is ICF PCC coach with his 25 years of successful leadership experience as CEO of various leading multinational companies, he brings a unique blend of practical and experiential knowledge to his mindfulness workshops and leadership coaching.
He offers practical strategies for leadership transformation, which enhances leadership skills, increase performance, transform anxiety and negativity into calm and focus. He is also a TEDx speaker, a neuroscience enthusiast and a conscious thinker who inspires and empowers people to live their best lives. His workshops, talks and coaching facilitate physical and mental wellbeing, cultivate inner peace and fuels purpose and motivation.
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