Entire industries have grown around the idea of living longer, and looking like you haven’t. Anti-ageing treatments, supplements and personalised protocols now promise not just more years, but better ones.
It’s part of why longevity studies have turned to real life instead of just lab results. In places like Japan—especially Okinawa, home to some of the oldest people on the planet—long life isn’t treated as a goal but as a byproduct. What makes the Japanese example stand out is that this longevity thrives in the middle of everyday life, not apart from it.
Japanese beauty is a goldmine of good ideas: facial massage, matcha, rice water in the hair… Many of these rituals have been exported all over the world. But the Japanese are also masters of well-being, their daily lives punctuated by zen practices to feel good for both body and mind.
The rituals aren’t elaborate but they are consistent. Passed down, built into daily routine and effective. Here are 14 habits drawn from Japanese life, shared by @lescopainszen_, that support living not just longer, but well.
14 Japanese habits for a better, longer life
1. Hara hachi bu
Eat until you’re 80% full. It’s not about restriction but recognising sufficiency. A lighter meal makes for a more balanced body and fewer energy crashes later.
2. Asa ichi
Wake with the sun. Syncing your sleep-wake cycle with natural light helps stabilise your mood and energy. It also supports deeper sleep when night falls.
3. Drink sencha (green tea)
Not just matcha. Sencha, sipped throughout the day, supports digestion, calms the nervous system and brings antioxidants to the table. It’s a ritual as much as a remedy.
4. Asagohan (Japanese-style breakfast)
A warm, savoury start, like rice, vegetables and fish, offers steady energy without the crash of sugary cereals or caffeine dependency. It anchors the morning without overstimulating it.
5. Neru futon
Sleep on a futon in a cool, dark room. It supports spinal alignment and deeper rest, without needing memory foam or melatonin. The minimal setup encourages natural posture and stillness.
6. Tabi sökusu
Toe socks may not be trendy, but they stimulate circulation and balance, especially for those who spend long hours seated or standing. They also create more awareness of how your body connects to the ground.
7. Karada o ugokasu
Move, but not for metrics. Walk, sweep, garden, dance; any form of gentle, regular movement keeps the body circulating and the mind grounded. Exercise isn’t extracted from life; it’s woven into it.
8. Geijutsu o suru
Make art without ambition. Draw, fold, arrange flowers; create for the sake of creating. Let the hands work without the mind needing a reason.
9. Ofuro (evening bath)
A warm soak at night can ease tension, calm the nervous system and help you sleep without screens or supplements. It’s also a way to mark the day’s end, physically and emotionally.
10. Zazen
Passive meditation: just sit. No mindfulness apps, no breathwork goals, only stillness. Let your thoughts settle on their own, like silt in water.
11. Miso o taberu
Miso is more than soup. A small daily dose of fermented, gut-supporting food can quietly strengthen immunity and digestion. Its depth comes not just from flavour, but from function.
12. Niwa zukuri
Caring for plants is an act of daily devotion. It teaches slowness, patience, and our place in the natural order. You tend to something outside yourself and are changed by it in return.
13. Kansha
Gratitude isn’t reserved for journals. Say thank you to your food, your body, the rain. It’s a muscle you build over time.
14. Ikigai
Find what gets you out of bed, however small. It doesn’t need to be a calling. Just something that gives your day shape and your life meaning.