How the Japanese beat laziness: Methods worth trying

You’ve probably noticed how difficult it can be to force yourself to get down to business: you want to check the news, scroll through social media, or suddenly you urgently need to clean up the table. As a result, important things are postponed, the mood drops, and the feeling of guilt only intensifies the vicious circle.

But the Japanese have their own unique approaches to how to circumvent this trap. Their culture places great emphasis on discipline, respect for time, and the ability to move forward in small steps. These nine Japanese techniques help you not to force yourself, but gently push yourself into action.

9 Japanese techniques to overcome laziness

1. Kaizen: small steps to big changes

The essence of the method is to move towards the goal gradually, even if it seems ridiculous in scale. For example, if you want to start running in the morning, start by just putting on your sneakers and going outside. Even if you run for only one minute, it’s already a victory. The trick is not to overload yourself with expectations.

A small action reduces resistance, so the brain stops perceiving the task as overwhelming. Every day, the steps get longer, the habit gets fixed, and the results come by themselves. Choose a task that makes you lazy and reduce it to the minimum action. If you need to write a report, start with one sentence, and if you want to learn a language, learn one word.

2. The “tomato” method in Japanese: working at intervals

You’ve probably heard of the “tomato” technique, but in Japan, it’s been adapted to suit your habits. Instead of the classic twenty—five minutes of action, followed by five minutes of rest, the Japanese often use short stretches to complete tasks, ten to fifteen minutes each.

Why does it work? Because it’s easier for the brain to settle for a short period of time. “I’ll work for ten minutes” sounds much easier than “I’ll sit at this for two hours.” And when the time runs out, you most often already get involved and continue. Set a timer for fifteen minutes and promise yourself to work only for this period of time. When the timer rings, you’ll either be relieved to pause or you’ll want to continue on your own.

3. Ikigai: find your “why”

The word “ikigai” translates as “the meaning of life” or “something worth getting up for in the morning.” In Japan, this is a philosophy that helps a person feel satisfied with everyday life. If you’re too lazy to do something, it’s often because you don’t see the point. It’s hard to work for show or for the sake of other people’s expectations, but if you find a connection between the task and what is important to you personally, then laziness will recede.

For example, learning a new skill can be linked to the dream of a more free job or the opportunity to travel. Even cleaning the house can be perceived differently if you see it as taking care of your comfort and health. Ask yourself the question “Why would I do that?” and repeat it until you find an answer that really resonates inside.

4. Hara hachi bu: stop until you’re saturated

If you finish work a little earlier than you are completely exhausted, you retain your energy and desire to get back to work the next day. This method, unlike the habit of “squeezing everything out of yourself to the end,” allows you to stay in good shape rather than slide into burnout. Try to leave tasks unfinished for one tiny step (for example, finish a work session in the middle of a paragraph or code), then it will be easier to start the next day, because you already have an entry point.

5. Sesshin: keep a beginner’s mind

“Sesshin” is a state of mind when you look at a task as if you are encountering it for the first time. The beginner’s mind is free from fatigue, doubt, and fear of mistakes. When you’re lazy, it’s often because the task seems too familiar and boring, so why not try to take a fresh look at it? For example, working on a report can be a chance to learn a new design style, and the usual cleaning is an excuse to listen to an interesting podcast and learn something new. Every time you feel resistance, ask yourself the question: “How would I approach this if I were doing it for the first time?”

6. Haragei: feel, not just think

Haragei is the Japanese art of “communication without words,” but in a broad sense, it is the ability to trust one’s feelings, not just logic.

Laziness often appears when you get stuck thinking that you don’t know where to start, or that you don’t want to do anything at all. Try to turn off the inner critic and listen to the body — sometimes it’s enough to stand up, take a deep breath, and allow yourself to start without unnecessary analysis. When laziness paralyzes, stop for a minute, take a few deep breaths, and just start moving. Even a simple action (turn on the computer or open a file) starts the process that you will get involved in.

7. Oshibori: taking care of yourself in detail

In Japanese restaurants, they serve you a wet, hot oshibori towel. It’s a small thing, but it symbolizes attention to comfort. The Japanese know how to turn even small habits into rituals that create a mood. In the fight against laziness, it is important to create a pleasant atmosphere for yourself. A beautiful tea mug, a neat desk, a comfortable armchair — all this reduces resistance and helps you focus. Create a pleasant little habit before starting work (for example, pour tea, wipe the table, turn on a soft light) — this will be a signal to the brain that it’s time to act.

8. Kanban: visualization of progress

This method was born in the Japanese automotive industry, and today it is used all over the world. The bottom line is simple: all tasks are displayed as cards that move through the stages — “done”, “in progress”, “done”. When you see your progress physically, your motivation increases. Even if it’s just a list on paper, crossing out the completed item gives you a sense of satisfaction. Get a board or notebook where you will record tasks. Keep them small and specific so that you can see the result more often.

9. Gambare: the art of perseverance

“Gambare” is a word that can be translated as “hold on”, “try your best”. In Japanese culture, it symbolizes the willingness to make efforts even when it is difficult. Sometimes, no tricks help, so the only way out is to get ready and do it. The Japanese perceive this not as a punishment, but as a way to show character. When you realize that you’ve been procrastinating for too long, tell yourself: “Gambare!” Take the first step — it’s often the hardest one.