As a psychology professor, I teach a large undergraduate course called “The Science of Happiness.” In the class, we explore positive psychology, the scientific study of how to live “the good life.”
While mental health conversations often focus on anxiety, depression, and other challenges, positive psychology is concerned with what helps people build fulfilling, meaningful, and joyful lives.
My favorite part of teaching this course is that we don’t just talk about positive psychology; we practice it.
Throughout the semester, my students complete experiential assignments based on research-backed happiness-boosting strategies. These activities include identifying their values, practicing gratitude, cultivating positive relationships, engaging in acts of kindness, and finding forms of movement they genuinely enjoy.
This summer, I have the opportunity to teach a study abroad version of the course in Okinawa, Japan.
Okinawa is famous for being one of the world’s “Blue Zones,” regions where people tend to live longer, healthier, and happier lives than almost anywhere else on Earth. The other blue zones are Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica, and Loma Linda, California.
While there is no single secret to Okinawan longevity or happiness, many aspects of daily life there align remarkably well with the principles I teach in my class.
But you don’t need to live in one of these places to reap the benefits. Here are a few Okinawa-inspired happiness practices worth borrowing.
Find Your Ikigai
One of Japan’s most famous concepts is ikigai, which roughly translates to “a reason to get up in the morning.”
Research consistently shows that having a sense of purpose is associated with better psychological well-being and even physical health. What brings purpose to your life is unique to you. It might be raising your children, mentoring younger colleagues, creating art, serving your community, or pursuing meaningful work.
When we get caught up in the hustle of our busy lives, it’s easy to lose sight of what truly matters to you.
Invest in Your Relationships
One factor that consistently emerges as an important predictor of happiness is a strong sense of social connection.
In Okinawa, people often belong to close-knit social groups known as moai, networks of friends who provide support, companionship, and practical help throughout life.
Move Because You Enjoy It
Many Americans approach exercise as a to-do list task. Okinawans treat movement differently.
Rather than relying on intense workouts at a gym, movement is woven into daily life through walking, gardening, household tasks, and community activities.
Research shows that physical activity improves mood and well-being, and we’re much more likely to stick with it when it feels enjoyable and meaningful rather than obligatory.
Slow Down Enough to Notice What’s Good
One thing that strikes many visitors to Japan is the attention paid to everyday experiences. This might look like appreciating seasonal changes, savoring a meal, or enjoying a beautiful view
Positive psychology research tells us that people who intentionally savor positive experiences tend to experience greater well-being than those who rush through them.
You don’t have to take a vacation or plan an epic event to notice the good. Instead, slow down and mindfully observe what’s already there.
Happiness Is Built Through Practice
As a busy professor and parent, it’s one thing for me to teach evidence-based happiness strategies. It’s another thing to consistently practice them myself.
Happiness Essential Reads
That’s one reason I’m excited about this trip. Over the next three weeks, I’ll be encouraging my students (and myself) to step outside of our usual routines and experiment with the habits that support flourishing.
I’m hoping that, by being surrounded by a culture that supports these practices, we can build happiness habits to bring home with us.
