Whenever I hear the words “Japanese habits,” I imagine discipline, meticulousness, and orderliness. Every aspect of Japanese life is well crafted, from the beautiful art of the tea ceremony to the arrangement of delicious dishes on the table to the precision with which their trains arrive on time. So naturally, I felt intrigued and wanted to emulate and learn from their lifestyle practices.
Just so we are clear, I am not Japanese myself, and I find myself drawn to the richness of their customs and habits. There’s something very inspiring about the way they infuse intentionality into the simplest of tasks.
So I’ve compiled a list of small Japanese habits we can add to our lives, no matter where we are. Read on for tips on how you can incorporate simple habits into your life that can have a big impact in the long term. The best part? You can do them even if you don’t have a drop of Japanese blood in your veins. It is practical; anyone can copy it and learn from the wisdom it imparts.
1. Small Stretching Routine in Your Morning
I’ve never been the exercise type of gal. But I recently stumbled upon a morning stretching routine on YouTube, a Japanese practice called ‘radio taiso’. It is a morning exercise routine, usually done in groups and led by radio broadcasts, hence the name radio. However, it is available for viewing on YouTube and is usually shorter than five minutes.
The beauty of this exercise is that it is simple, gentle, and surprisingly effective. No hard equipment is needed. You can work out in the comfort of your own home, which makes it ideal for days when you are unable to visit the gym. I mean, if it’s good enough for the Japanese, renowned for their longevity and vitality, it’s definitely worth adding into your routine.
Japanese people are amazing at how seamlessly they add movements into their daily lives. It is not about hitting the gym at once for intense workouts but adding movements to day-to-day routines.
Instead of sitting down to scroll through your phone while waiting for the kettle to boil, why not do a few stretches? Or while going to the grocery store, you can walk there if it’s closer to your home. This habit of making little movements throughout the day can make a big difference over time.
2. Declutter your space
There is an old saying, ‘clean space, clean mind’. It turns out there might be really something to it. Decluttering your space is not jut about having a tidy home, it is about creating an environment for calmness and clear mind.
I used to think that decluttering could be a daunting task that required your whole weekend, energy, and a ton of cleaning products. But the Japanese approach can be refreshingly different. Start small and do it daily rather than in a one swooping fashion on the weekend.
Here’s how to do it: Set aside just 15 to 30 minutes each day to tackle a tiny area of your space. It could be your desk drawer, a shelf, or even just a corner of your living room. The idea is to keep it manageable and not get discouraged by the enormity of the task.
We accumulate so much stuff over the years, and admit it, we need to let go of most of it. This habit of decluttering values simplicity and the power of letting go of things that no longer serve us. Clearing out the physical clutter means making space for mental and emotional clarity.
You can donate, recycle, or just plain toss out stuff that doesn’t bring you joy or serves a purpose in your life.
3. Enjoy a cup of green tea after every meal
We often reach for something sweet and sugary after every meal. Try something different this time. End every meal with a soothing cup of green tea. It can be a small change, but it can make a big difference in how you feel after eating, especially if you enjoy greasy and fatty foods.
Instead of downing a glass of sugar-filled juice or a can of diet soda, the Japanese opt for green tea, and there’s a good reason behind it. Green tea (or tea in general) promotes overall health. It is packed with antioxidants and nutrients that help with digestion, and it tastes deliciously refreshing after a meal.
Not only that, drinking tea is much lighter and a more hydrating choice of beverage compared to sugary drinks, which can make you feel bloated and sluggish.
Now, I know finding authentic Japanese green tea can sometimes be a challenge, but no worries. You can find a variety of green teas on grocery stores, specialty tea shops, or even online that are just as beneficial.
And if you’re not a fan of green tea, there are plenty of alternatives to try. Other teas, like peppermint or chamomile, are great for digestion, while matcha lattes offer a creamy and satisfying twist on traditional green tea.
Find one that you like and make it a regular part of your mealtime ritual. When you cut back on unnecessary sugar, you’ll notice that you feel lighter and more energized.
4. Eat until 80% full
If you are anything like me (a total foodie), once I start eating, it’s quite hard to stop. Sitting down to a meal that I’ve been dreaming about all day at work—I mean, who wants to say no to a second helping when the food is just that good?
There is this fascinating Japanese concept when it comes to eating called “hara hachi bu.” It is basically this idea of eating until you’re about 80 percent full. Never stuff yourself to the brim, just stop when you’re satisfied and content. This concept is to listen to your body’s hunger cues and stop before you overindulge.
Although, I admit, figuring out when you’re at that 80% fullness mark can be a bit tricky thing to do. So here’s a little trick I’ve been using: just pause halfway through your meal and check in with yourself. Ask yourself how does your stomach feel? Are you still really hungry, or are you just eating because the food tastes good or the conversation with your friends just keeps getting better?
Additionally, you can dine on a smaller plate or intentionally serve yourself a smaller portion than what you’re used to.
Practicing hara hachi bu helps prevent overeating and unnecessary weight gain. By listening to our body’s cues, we’re less likely to mindlessly munch or go back for seconds out of habit rather than hunger. And it can lead to better digestion and fewer digestive issues.
5. Make it on time
Did you know that Japanese trains are famous for always being on time? It’s kinda awesome, especially for someone like me who’s used to public transportation almost always running on its own schedule.
Not only their trains, but being on time is a deeply ingrained cultural value in Japan. This habit values other people’s time and commitments.
Being on time isn’t just about being punctual; it is also a way of showing that you value and appreciate the people you’re meeting.
Try to make a conscious effort to be more mindful of your time and others’. Whether it’s setting reminders, planning ahead, or just giving yourself a little extra buffer of time, being on time not only reduces stress and anxiety but also improves your relationships with others. After all, who doesn’t appreciate someone who respects their time?
6. Daily continuous improvement
Another Japanese philosophy that we all can learn from is what is called “kaizen”. And it can simply be called the 1% rule. It is all about making small and continuous improvements in every aspect of life. Or, simply put, making just a tiny bit of progress every day adds up to big changes over time.
In the West, we’re very obsessed with big, dramatic transformations like overnight success stories and instant life-changing makeovers. And the Japanese approach is very different from what we’re used to. It is about taking small but consistent steps forward. And quite honestly, I think there’s something really beautiful and practical about that.
So, how can we implement this in our lives? Well, it’s about committing to reading a few pages of a book every day or practicing a new hobby for just 10 minutes each morning. Or setting aside an hour or two after work to start your side project. Always focus on progress, not perfection, and celebrate every little victory along the way.
The benefits of embracing this mindset are astonishing. It keeps us motivated since we’re only taking tiny steps daily. Also, isn’t it empowering when you look back and see how far you’ve come?
7. Respect your elders
Isn’t it so lovely when a community has an incredibly deep-rooted respect for its elders?. You know, in Japan, they have tremendous respect for all older people, whether they’re family or not. Their respect for their elders isn’t just a nice gesture—it’s a fundamental value that shapes the fabric of their community.
Elders are respected for their wisdom, their leadership, and their part in upholding traditional customs. I find that very admirable.
How’s your relationship with the older people in your family? It’s so inspiring to take a page from their book and to show more appreciation to the elders in our life, as well as those we encounter in the community. There is so much we can learn from their wisdom and experience, if only we take the time to listen.
8. Reduce wasteful consumption
In today’s age, we’re often bombarded with messages of abundance and excess. More clothes, more gadgets, more food—it’s like we’re constantly on our toes to accumulate more stuff, even if it means drowning in clutter.
I used to be all about that “buy more” mentality, stocking up on stuff I didn’t really need and probably wouldn’t even see the light of day because they are shoved on the back of the closet. You know that feeling when you open your closet or pantry and it’s just overflowing with stuff? I am guilty as well.
Japanese people have a habit of reducing wasteful consumption and adopting a more minimalist approach to living. I’ve been trying my best to adopt that mindset in my own life, and it’s been pretty eye-opening.
So, if you’re looking to cut back on wasteful consumption, here are a few tips to get you started: limit impulse purchases by making a shopping list and sticking to it; try buying second-hand whenever you can; ask friends to swap items; or get creative with repurposing items instead of throwing them away.
Instead of mindlessly buying new things, learn to appreciate and make use of what you already have. Whether it’s getting creative with leftovers in the kitchen or finding new ways to repurpose old clothes, it’s about finding value in the things we already own. It’s not just good for the wallet—it’s good for the planet, too.