5 Japanese philosophies of life that will change you forever

In Japan, the art of living is more than just wellness. It is deeply interwoven with nutrition, daily life, and inner attitude.

Many of these principles work through small rituals – quiet but powerful. They create structure, promote resilience, and lead to a life with more clarity and less overwhelm.

30.06.2025, by URVI®

Important NOTE

This article is for informational purposes only and does not replace professional medical advice. You should always discuss major lifestyle changes with a qualified medical professional first.


1. Hara Hachi Bu (腹八分目)

- Only eat until you are 80% full

In Okinawa, where many people live to an above-average age, Hara Hachi Bu is considered an essential principle:

Stop eating before you feel completely full. This conscious way of eating relieves the burden on your metabolism and has been proven to reduce the risk of chronic diseases [1] .

Application in everyday life:

  • Eat slowly and chew consciously, not automatically
  • Put down your fork and briefly feel inside yourself
  • Stop eating when you feel slightly full, even if there is still something on your plate

2. Ikigai (生き甲斐)

- The reason you get up in the morning

Ikigai describes the personal meaning of life, that which gives one long-term direction.

It arises from the interplay of four questions:

  1. What do I love?
  2. What am I good at?
  3. What does the world need?
  4. What can I be paid for?

These questions should be viewed like a Venn diagram. The area where all four questions overlap is your ikigai, your purpose in life. Even small overlaps between two questions provide orientation and can help you gain clarity [2] .

Application in everyday life:

  • Take time regularly to reflect on these four questions, either in writing or in conversation
  • Pay attention to moments in everyday life that give you energy, even if they seem inconspicuous
  • Use Ikigai not as a goal, but as an inner compass

3. Ma (間)

- The space between things

Ma is consciously permitted emptiness—not as a deficiency, but as a design element. In Japanese aesthetics, the space in between is just as important as what is visible. Such spaces can also create clarity and calm in everyday life [3] .

Application in everyday life:

  • Consciously create small breaks between tasks or conversations
  • Avoid switching directly from one activity to the next
  • Plan short daily sections without goal or content

4. Zanshin (残心)

- Mindfulness after the action

Zanshin means remaining alert even after the action is complete. In martial arts, it describes the posture after a strike. Applied to everyday life, it means consciously shaping transitions instead of mindlessly rushing on [4] .

Application in everyday life:

  • Pause for a moment after completing tasks before continuing
  • End conversations, emails or activities with a conscious ending
  • Avoid immediately clicking or scrolling on after completing digital tasks
  • Include small closing rituals, such as a cup of tea after work or tidying up after cooking

5. Kaizen (改善)

- Continuous improvement in small steps

Kaizen is the principle of continuous, minimal improvement. Instead of focusing on major changes, it's about taking small steps forward every day. Studies show that such micro-changes are particularly reliable in leading to new habits [5] .

Application in everyday life:

  • Start with small, conscious steps, such as 5 minutes of exercise or 1 glass of water daily
  • Repeat the new habit at the same time of day for firm anchoring
  • Adjust the next step slightly regularly, not too much, not too fast
  • Take setbacks calmly – every new attempt counts as progress

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Sources
  1. Willcox DC et al. (2007). Caloric restriction, the traditional Okinawan diet, and healthy aging. Aging Res Rev
  2. Sone T et al. (2008). Sense of life worth living (Ikigai) and mortality in Japan: Ohsaki Study. Psychosom Med
  3. Nitschke G. (1993). Ma – Place, Space, Void. Japan Architectural Review
  4. Loizzo J (2016). Sustainable happiness through meditation, yoga and mind training. J Altern Complement Med
  5. Lally P et al. (2009). How are habits formed: Modeling habit formation in the real world. Eur J Soc Psychol