“11: Ikigai”
The link for the audiobook: Self Help Audiobook #6 | Amazon Audible Free Audio Books — Best Audiobooks Audible Library Complete
I summarized until 1:20:53.
Chapter 1–2 (Lifestyle)
Eat until you are 80 percent full
Do exercises every day
Expose yourself to change for brain exercising and revitalizing
Do a new task every day: helps to escape from solitude
Interesting: games for anti-aging
Stress: degenerative effects on cells
Seating will make you age
Develop a healthy lifestyle at an early age
Eat fruit instead of junk food
Get sleep of 7–9 hours of sleep
Play with children or pets to gain self-confidence
Sleep: generates melatonin for longevity and it fights against diseases
Skin: Models claim that they sleep 9–10 hours before the show
Ingredients for longevity:
- Positive Attitude
- Managing emotions
Serenity: sleep early, wake up early, then go for a walk
Chapter 3 (Therapy)
Logotherapy: Find a meaning in life: overcome obstacles and sorrows
“He who knows a why bears whys”
55 percent of their patients were experiencing existential crisis
We don’t create our meaning of life, we discover it
What do we need to do now? What should we be doing now?
Morita therapy(15–21 days): accept emotions without trying to control them
Create new emotions through activities
- Isolation 5–7 days (no speaking, reading, entertainment, etc)
2. Light occupational therapy 5–7 days (repetitional exercises: diary, gardening, painting, but not talking)
3. Heavy occupational therapy 5–7 days (chop woods, writing, painting, making ceramics, but patients can only talk about their tasks)
4. Re-enter society as a new person but without any pressure from the society and emotions.
The patient should feel joy, hope, and acceptance at the end of this stage.
Patients make their own ways in journaling, etc. It is a unique experience/journey
Remark: wait 3 days before you want to fight with someone
Chapter 4 (Flow)
“Excellence is not an act but a habit”
Bruce Lee: be water - meaning: getting lost in what you are doing
State of flow (being completely immersed in what you are doing, nothing else seems to matter): pleasure, delight, creativity, and process
Increase the time of activities that you find flow
7 conditions for achieving flow:
- Knowing what to do
- Knowing how to do it
- Knowing how well you are doing
- Knowing where to go
- Perceiving significant challenges
- Perceiving significant skills
- Being free from distractions
Strategy 1: have little challenges that would take you out of your comfort zone
Strategy 2: have a clear objective (flow with it but do not obsess over it) - take small steps
Strategy 3: Focus on one task (no distraction, have a control of what you are doing) - no unnecessary technology
Multitasking - reduction of 60 percent in production and 10 points in IQ also more prone to mistakes
Ways for more focus:
- No screen 1 hour after you wake up and 1 hour before you sleep
- Turn off your phone before you achieve flow
3. Read or respond e-mails twice a day and stick to that schedule
4. Pomodoro technique (my comment: “which does not work for me!”)
5. Practice mindfulness
6. Work in a space you will not get distracted (my comment: “clean room always helps me!”)
