Authors: Héctor García and Francesc Miralles
Publisher: Penguin Random House UK (2016)
The following thoughts and comments are intended as a short guide to someone about to explore this book. They are just my own views, which I hope you find useful, and if you have some more views please do contribute.
What do I Love about this book:
To be honest – you don’t even need to read the book! The simplicity of the thinking model presented is on the back cover. If you don’t have time to read the book, which would be a shame, then please just take some time to think about this model.
In the book itself you will receive a good mix of well researched commentary, and simple guidance for life. I think you can read this at different levels. If you want to skim and catch the key points then that is fine, or you can really dive in and explore the topics as well. There are chapters I would urge you to read and others you might decide to skip. My advice is: don’t feel like you have to read the whole book.
“Don’t retire” is a simple message from this book, which fits with my philosophy that ‘retirement’ is a word we should just try not to use. Retirement suggests withdrawal and inactivity, where as the experience of so many is very much the opposite. It is a time to ‘thrive’, live with purpose, and fall into the delight of ‘flow’ in your work and pastimes.
The book covers topics that you can decide to ‘go research’ further. Personally I like books like this, that introduce a topic and I can decide whether it interests me or not, and either leave it, or dive deeper into it.
I am a tactile person, and I just love the look and feel of this book. It is a book that is good to pick up, and keep within an arm’s length. That’s just me I know.
What is the basic structure?
A prologue and epilogue sandwich package of 9 chapters:
The Prologue:
Gives us a gentle introduction to the book, and translates ikigae roughly as ‘the happiness of always being busy’.
Chapters:
1. Ikigae: The art of staying young while growing old.
The foundation of the book and one to certainly read.
This chapter offers:
a. The presentation of the ikigae model, (designed by Mark Winn).
b. Defines ikigae as ‘the reason we get up in the morning.
c. Presents the wonderful statement ‘whatever you do don’t retire’
d. recognising that in Japanese that there is no word meaning retirement.
e. Introduces us to the island of Okinawa and the other ‘Blue Zones’ that exist around the world, where people seem to live much longer than anywhere else on earth.
2. Antiaging Secrets: little things that add up to a long and happy life.
A good discussion of factors that can influence our aging.
a. Active mind, youthful body.
b. Stress, accused of killing longevity.
c. How does stress work?
d. Be mindful about reducing stress.
e. A little stress is good for you.
f. A lot of sitting will age you.
g. A model’s best kept secret.
h. Antiaging attitudes
i. An ode to longevity.
3. From Logotherapy to ikigae, how to live longer and better by finding your purpose.
This is in part the story of Victor Frankl, the founder of ‘logotherapy, and the survivor of Nazi concentration camps. The important message is that those who have a strong purpose for life, have a better life. In the extreme events that Frankl experienced, this strength of purpose helped him to survive.
Read this chapter to:
a. Explore his school of psychology, logotherapy.
b. Introduce yourself to the ‘fight for yourself’
c. Explore the stories of Frankl, and two of his patients
d. The basic principles of the purpose centred therapy process of Morita
e. Begin to understand the link with Ikigae.
4. Find Flow in everything you do. How to turn work and free time into spaces for growth.
The state of mind we might call ‘being in the zone’. A place where we lose track of time, and ‘there is no future, and no past. There is only the present’.You may find this in your work, or in a pastime you follow. You may be reading a book; writing; gardening; driving; or any other mind absorbing activity.
Your place of flow may not be unique, but it will be just yours.
Read this chapter to:
a. Understand the concept of flow.
b. Explore seven suggested conditions for flow
c. Introduce yourself to three strategies for getting into flow.
d. Read about ‘flow in Japan’ and stories of artisans, Takumis.
e. Explore microflow, and the beauty of mundane tasks.
f. Link meditation, rituals to the discovery of flow.
5. Masters of longevity, words of wisdom from the longest living people in the world.
This is a short chapter of interesting and perhaps inspirational stories of longevity. In our work we talk about our next phase of life, and we like to call this our ‘second life’.
It can still be good to think and visualise our whole life as well.
The tough question that might sit alongside this chapter is: ‘How long do you think you will live for?’ The reflection that sits alongside this might be: ‘So how can you make this life be as fulfilling as possible?’
[We will soon publish an additional simple blog to read that relates to this chapter and is our own piece called ‘The Ikea measure’.]
6. Lessons from Japan’s centenarians, traditions and proverbs for happiness and longevity.
Another short chapter taken from 100 interviews with the oldest members of the community, in the village of Ogimi.
Five key elements, or perhaps secrets to a long life are presented:
a.‘Don’t Worry’
b. ‘Cultivate good habits’
c.‘Nurture your friendships everyday’
d. ‘Live an unhurried life’
e. ‘Be Optimistic’
7. The ikigae diet, what the world's longest living people eat and drink.
This is not a diet book, nor a cookbook. So much is written about diet in the modern world, so, we leave it up to you to decide on how to use this chapter
.
Perhaps the reflective question might be: “On a scale of 1-10, how good do you believe this diet is?” Whatever your answer… “why did you not score lower?” …And “what would make it just a ½ point better?”
The chapter introduces:
a. Okinawa’s miracle diet
b. Hara hachi bu, which is the simple ‘80% rule’ for eating.
c. 15 natural antioxidants in the Okinawa diet
d. Sanpin-Cha: the reigning infusion of Okinawa.
e. The secrets of green tea
f. The powerful shikuwasa
8. Gentle movements, longer life: Exercises from the east that promote health and longevity.
After diet, exercise has to come next! As with diet this chapter will either interest you, or not. The clear message of the chapter is that movement rather than exercise is good for you. This does not mean pounding the streets running, or cycling up mountains, or swimming across lakes. It is ‘as easy as getting out of your chair’.
The chapter takes a walk through:
a. Radio Taiso – a morning warm up
b. Yoga, and its different styles
c. How to do a sun salutation
d. Tai Chi
e. Qigong, and its five elements
f. Shiatsu
g. Breathe better, live longer
9. Resilience and wasi-sabi: How to face life’s challenges without letting stress and worry age you.
The solution is to appreciate the imperfections that surround us, known as wasi-sabi in Japan, and to appreciate every moment in life, known as Ichi-go ichi-e in Japan. The chapter also explores the concept of ‘Anti-fragility’, and encourages the removal of things in life that make you fragile. Perhaps we could also just call this de-risking.
Their 3 steps are:
a. Create more options
b. Bet conservatively in certain areas and take many small risks in others
c. Get rid of the things that make you fragile!
The Epilogue: The 10 rules of ikigae, (read the Epilogue):
1. Stay active, don’t retire: I love this statement and it reinforces our message for second lifers! Retirement is a word that we should reframe in our minds and conversations as something entirely different. How would you describe your ‘next phase’?
2. Take it slow: Okay, this might be more of a challenge to some folk exiting a demanding career role. Shifting gear is not so simple, and can raise many deep issues and challenges for the individual.
3. Don’t fill your stomach: Just remember ‘Hara Hachi Bu’ and the ever so simple 80% rule!
4. Surround yourself with good friends: The book has lots of stories that reinforce the simple message to ‘nurture your friendships everyday’.
5. Get in shape for your next birthday: Taking our time to get fitter, by simple movement and good diet does not seem a complex approach or such a difficult challenge.
6. Smile: Presenting a cheerful attitude to others helps us to make friends. The power of smiling is written about so much!
7. Reconnect with nature: This suggestion connects the reconnection with nature with the recharge of our internal batteries, perhaps even our soul.
8. Give thanks: The power of gratitude is an immense force. “Spend a moment everyday giving thanks, and you’ll watch your stockpile of happiness grow”.
9. Live in the moment: “Stop regretting the past and fearing the future. Today is all you have. Make the most of it.”
10. Follow your ikigae: This is what gets you out of bed in the morning, and “If you don’t know what your ikigae is yet, then your mission is to discover it”.
In conclusion: We love this book. We hope you do too.
Written and prepared by: Steve Lewis, Lead Coach at The Retirement Practice.
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