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Frequently Asked Questions on Cultivating Well-being Through Daily Habits

• What are the "6 senses" mentioned, and how do the recommended habits relate to them?
• The "6 senses" refer to six interconnected aspects of well-being: self-esteem (根/root), self-acceptance (幹/trunk), self-efficacy (枝/branch), self-confidence (葉/leaf), self-determination (花/flower), and self-worth (果実/fruit). The habits are designed to nurture these aspects, using the metaphor of a tree where each part is essential for growth. For example, morning habits that focus on self-care, like drinking water and avoiding SNS, are intended to cultivate a stronger sense of self-esteem (root). Habits around being proactive, such as reading and walking, foster self-efficacy and self-confidence (branches and leaves). Habits related to gratitude and contribution help nurture a sense of self-determination and self-worth (flower and fruit).
• Why are specific morning habits like drinking water and avoiding social media recommended?
• These morning habits are designed to cultivate a positive mindset and a strong sense of self at the start of the day. Drinking water symbolizes nourishing one's own existence and recognizing self-worth, as water is essential for life. Avoiding social media at this time prevents comparison to others and allows for focusing on oneself, reinforcing self-esteem. They help center your attention inward, setting a positive tone for the day, before external influences take over.
• How do the "daytime habits" differ from the "morning habits," and what is their purpose?
• While morning habits focus on planting the seeds for the day by cultivating self-esteem and self-acceptance, daytime habits are aimed at fostering growth, confidence, and a sense of contribution. They emphasize taking action, reflecting on progress, and engaging with the world. For example, reviewing one's schedule promotes self-efficacy, while picking up trash instills a sense of making a positive impact. The goal is to actively nurture the "tree" (the 6 senses) throughout the day.
• What is the significance of habits like expressing gratitude ("thank you") and identifying things you desire?
• Expressing gratitude cultivates positive relationships and reinforces the connection between your actions and their effects on others, thus nurturing a sense of self-worth and contribution. Identifying desires is about acknowledging and honoring your own wants and needs. This helps in making choices that align with your authentic self, fostering self-determination and contributing to overall happiness. Being aware of your desires also helps you better plan and realize goals.
• Why are "nighttime habits" focused on relaxation and reflection?
• Nighttime habits are geared toward healing, reflection, and preparing for a restful sleep. The purpose is to release the tensions and stresses accumulated throughout the day and to foster a sense of peace and gratitude. Habits like expressing gratitude to your body, cleaning your environment, and journaling allow you to reflect on the day's experiences and cultivate a positive outlook. These practices promote self-acceptance and prepare you for a refreshed start the next day.
• How can habits like cleaning your shoes and organizing your workspace contribute to well-being?
• These habits might seem mundane, but they promote a sense of control, order, and preparation. Cleaning shoes symbolizes preparing for the future and taking pride in one's appearance. Organizing your workspace creates a more peaceful and efficient environment, reducing stress and promoting clarity of mind. These actions indirectly contribute to self-confidence and a sense of self-efficacy by creating a positiv

Teru Nakashima, All about Self-esteem