Psychological Fitness in 2026

We’re already well into the new year, taking stock of the resolutions and goals we set in January. I used to celebrate New Year’s at Spa LaQua near Tokyo Dome, looking back on the year behind me and the ambitions and routines I planned to begin the next day. The only problem was that those routines often disappeared as quickly as they appeared, after that initial “banzai!” moment. 

Open the news and the headlines can make 2026 feel chaotic. Even if it started off wild, there’s still time to shape the year by understanding ourselves better.

Six “Wants” to Strengthen Psychological Fitness

When I lived alone in Japan and faced uncertainty, I learned to step back and reflect on what I wanted from life and how I wanted to live it. Let’s take a moment to do the same, considering what matters most and which priorities align with your ambitions for 2026. 

Below are six fundamental human “wants,” informed by Self-Determination Theory, Acceptance and Commitment Therapy as a process-based approach, the work of Steven C. Hayes and others as well as my own lived and clinical experience.

1. The Want to Belong 

We are social creatures. Stay social. Period. I know-some of us really do love a quiet, relaxing day at home in front of the TV, a parasocial relationship with our favorite influencer on Instagram or simply spending time with a book. This may feel like we are being “social”. 

Watch the movie Yes Man and take its core message seriously: get out there for the sake of getting out there. Give. Serve. 

Japanese culture is beautiful in its mindfulness of others. We can try taking this one step further: say hello to the clerk at your supermarket, help an elderly person cross the street, or offer help to someone struggling with stairs at a train station. The offer itself costs nothing. It’s your part of the equation. 

When someone invites you to do something, say yes. Simply for the sake of doing it. Show up and watch the magic of belonging unfold. With warmer spring weather on the way, now is a great time to get out and meet for the sake of meeting. You might be surprised by what opens up once you do. There’s really only one way to find out… 

2. The Want for Understanding

We all crave order, specifically the kind that makes sense to us: our worldview, our routines and our rules.

When we’re stressed or emotionally overwhelmed, the nervous system takes shortcuts. The more reflective, mature parts of the brain step back and reactive emotional processes take over. 

Try stepping back and observing your thoughts when they arise: judgments, comparisons, ruminations. Gently say to yourself, “I’m having the thought that …” Notice how your rigid inner world starts to loosen and soften. 

Being willing to let go of rules—especially the ones that hurt you—is a powerful form of psychological fitness.

3. The Want for Feelings 

We all want to feel good. 

Feelings serve three primary functions: they help us navigate situations, motivate action and communicate with others.

In Tokyo, it’s easy to chase “feeling good” through endless entertainment, shopping districts and food culture. Instead of just chasing, ask yourself: when did I feel at my best? What was I doing? Who was I with? Strive to do more of that. 

A gentle warning: feeling down doesn’t mean you should stop doing what matters. Short-term emotional discomfort often leads to long-term growth, emotionally and in how you live your values. 

Use your feelings as guidance, not as commanders. This is important! 

4. The Want for Self-Orientation 

We constantly orient ourselves toward the past, replaying mistakes, awkward meetings or that comment from your boss. Or we place too much emphasis on the future, such as that date on Friday, that presentation or everything at stake. 

Yet the only thing we truly have is this moment. 

When your mind wanders to the past or future, practice returning. In Tokyo, there are many Zen meditation experiences available, so just search for them or ask ChatGPT. Some offer weekly sessions open to anyone. 

Meditation, or simply taking intentional breaks from your own thinking, is not a luxury. It’s essential, especially in 2026. 

5. The Want for Meaning and Motivation

For motivation, I recommend my previous article on navigating Japan’s work culture as a foreigner. 

You’ll often hear online gurus say, “Forget motivation. Build routines.” And honestly, I agree. Doing can matter more than thinking about doing or simply having motivation. 

However, combining action with knowing what truly matters to you is even more powerful. 

Find values in areas like love, career, health and hobbies. These are ongoing directions you never fully “achieve.” Then set small goals along the way. 

Tokyo is full of communities. Spiritual, religious, athletic, creative, ambitious. There’s something for everyone. Find a place that resonates with your values and gives your life meaning. Stay open. Japan has a remarkable ability to support this journey, if you let it. 

6. The Want for a Sense of Competence 

We all want to feel capable. Some more than others, but competence grows from aligned action. 

Celebrate when you act in line with your values. Try new routines that can actually stick. Here’s a simple but effective hack: tell your friends or family what you’re doing or share your short-term goals. Social pressure works wonders. 

Ask yourself: what’s one small thing I could do every day? Going to the gym may sound good, but if you’re working 80 hours a week, is it realistic? Probably not. So:

• Lower the activation energy 
• Set a routine goal
• Reduce the effort. One push-up a day is enough and consistency is key
• When it feels as automatic as brushing your teeth, increase
• Repeat 

Eventually, you may go to the gym every day and who knows, maybe someday you’ll even outdo Arnold in his prime. 

Conclusion

Japan, and especially Tokyo, offers a playground for nearly every kind of human longing. Some needs will resonate more strongly with you than others. Start by identifying just one. Change something small. Celebrate it. Repeat. 

Life and success are journeys, not destinations, so enjoy the window seat. It’s worth it, especially on the shinkansen beside Mount Fuji. You’ll thank me later!