Summary of "18 Japanese Self-Care Habits That ACTUALLY Work"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from 18 Japanese Self-Care Habits That ACTUALLY Work

Move with Tenee (Gentle Mindfulness) Perform daily actions slowly and gently, as if treating them with care and love. This mindful movement naturally calms the mind.
Mindful Matcha Preparation Engage all senses—sight, sound, smell, touch—while making matcha. Treat the process as meditation, not just a quick task.
Listening to Scents (Kōdō - Way of Incense) “Listen” to fragrances rather than just smelling them. This practice deepens awareness and calms the mind.
Basking in Komorebi (Sunlight Through Trees) Spend time under filtered sunlight to experience natural calming rhythms. This natural light has scientifically proven stress-relieving effects.
Washing Hands as a Mind Reset Wash hands upon returning home to cleanse not only dirt but also mental stress. Inspired by shrine purification rituals symbolizing cleansing of the heart.
Opening Windows in the Morning Let fresh air replace stagnant indoor air to refresh energy and mood. Morning air is regarded as a natural gift that uplifts the spirit.
Showing Gratitude to the Sun Greet the morning sun with thanks to boost serotonin and oxytocin. Creates feelings of calm, love, and connection to nature.
Morning Cleaning Ritual Clean your living space early in the day to purify both environment and mind. Inspired by Zen monks’ practice to start the day peacefully.
Radio Taiso (Japanese Morning Exercise) A 3-minute routine activating 26 muscles, suitable for all ages. Promotes health, happiness, and social connection.
Drinking Sayu (Warm Water) Drink boiled then cooled hot water to warm the body, aid digestion, improve circulation, and calm the mind.
Solo Karaoke for Stress Relief Singing alone reduces cortisol (stress hormone) and increases oxytocin (happiness hormone). Acts as a form of emotional release and meditation.
Using Salt (Morishio) for Purification Place small cones of salt at home entrances to purify space and calm the mind. Salt is traditionally used to clear negative energy.
Incorporating Natural Sounds Use elements like bamboo water fountains (Shishiodoshi), rain chains (Kusaritoi), wind chimes, or crackling candles. These sounds soothe the mind and bring nature’s calm indoors.
Focus on Your Tanden (Energy Center) Maintain awareness on the spot about 3 cm below the belly button. Helps stay calm, centered, and energized, especially during stress.
Seiri-Seiton (Decluttering and Organizing) Separate needed items from unneeded (Seiri) and organize what you keep (Seiton). A clean space promotes a calm, clear mind.
Using Tatami Mats Tatami contains natural compounds that mimic forest air effects. Helps regulate humidity and purify indoor air, promoting relaxation.
Bathing or Hand Bath for Mindfulness Taking baths reduces stress and improves sleep quality. If no bathtub is available, soaking hands in warm water (38°C for 10–15 minutes) offers similar calming effects.
Praying for Others Prayer, even in a non-religious context, reduces stress and fosters positivity. Commonly practiced for family health and happiness.

Presenters and Sources

The video is narrated by a Japanese wellness enthusiast sharing personal insights and cultural practices.
References include traditional Japanese arts and customs such as the tea ceremony, Kōdō (incense art), Zen meditation, and Radio Taiso.
The presenter provides scientific and cultural explanations supporting each habit.