"Ichiyo Raifuku (The Return of Spring) Studies" — Moving Life Forward with a Mindset of Reset and Renewal [Column] The Science of Thought (No. 78)

🔖 Winter will end.
That is precisely why that time has meaning.

A day when you failed and felt down.
A day when you felt unwell and couldn't do anything.
A day when you worked hard to share something, but it reached no one.

Such "helpless days"
come to everyone's life from time to time.

But—this is not the end, but perhapsthe "gateway to spring." In this article, using the ancient Chinese phrase "Ichiyo Raifuku" as a hint,
I will gently explain "how to recover" and "how to regain hope" when your heart stumbles,
incorporating psychology, neuroscience, and everyday examples.

"I want to start moving again."
I hope this piece will quietly stand by you if you feel that way.

🌐 The Science of Thought No. 78 "Ichiyo Raifuku Studies"

— Moving life forward with a mindset of reset and renewal

🔍 3 Points of this column

• 1️⃣ "Ichiyo Raifuku" is a mindset of reset and renewal that signifies the "end of winter" and the "beginning of spring."

• 2️⃣ We will decipher the mechanism of Ichiyo Raifuku through psychology and neuroscience.

• 3️⃣ Introducing concrete examples that can be applied to daily life, such as health, work, and creativity.

🌅 Introduction: How to find light beyond the darkness

❓ Don't you have moments like these too?

📉 Your social media posts don't get "likes."
🗨️ Your followers are slowly decreasing.
🧠 You start thinking, "Maybe sharing things is meaningless."

💼 You make a big mistake at work and get scolded by your boss.
😞 You feel incompetent and can't get it out of your head even after returning home.

🤒 You get sick from being too busy and lie in bed unable to do anything.
📆 Your schedule keeps piling up, but neither your body nor your mind will move.

Such "helpless days" are like the "winter" of life.
It feels cold, dark, and like you have no choice but to stand still.

But—.

🌱Spring will definitely come.

🌞 What is "Ichiyo Raifuku"?

This phrase originated from the I Ching, an ancient Chinese book of divination.
It means the following:

🌒🌕
In other words, it is the natural law that light shines again once you have passed through the "darkest moment."

🔄 But this is not just about the seasons.

• When your heart feels heavy.

• When you have suffered a setback.

• When you are standing still, unable to do anything.

Such winters of life are also contained within "Ichiyo Raifuku."

🧭 What I want to convey in this column

In this column, we will view "Ichiyo Raifuku" as a "philosophy of reset and renewal," and think together about how to regain yourself when you feel lost or want to stop in your daily life.

🔹 Psychology (Resilience)
🔹 Brain Science (Habit Formation)
🔹 And little daily tricks

──Combining such wisdom, let us explore
"ways to move forward once again."

✨ Question: What was "winter" for you?

Please take a moment to reflect as you read this column.
And I would be happy if you could feel that this "winter" will become a door to the next "spring."

🌱 Chapter 1: What is Ichiyo Raifuku?—The Cycle of Reset and Renewal

🔍 The Essence of Ichiyo Raifuku: Reset and Renewal

"Ichiyo Raifuku"—this phrase is not just an expression of hope that "things will get better." It is the very natural law that
"change has a rhythm, and there is an exit to every darkness."

🌑 The dark period ends, and
🌞 the bright period arrives.

However, this is not just "recovery left to luck," but a cycle of
"adjusting and rebuilding" yourself.

🔄 (1) Ichiyo Raifuku Hidden in Daily Life: Three Perspectives

Without realizing it, we experience cycles like
Ichiyo Raifuku in our daily lives.

💼 ① Ichiyo Raifuku in Work

🔸 "I am who I am today because of that failure."
When you can say that naturally, it is a true "Ichiyo Raifuku."

🤒 ② Ichiyo Raifuku in Health

🔸 Instead of thinking of "days when you can't move" as "days you shouldn't rest,"
　think of it as a pause button pressed by your body.

✍️ ③ Ichiyo Raifuku in Creativity

🔸 "Getting closer by moving away"—this is a mysterious law in creative activity.
Don't rush;think of it as time to sow the seeds for the "next spring."

🧮 (2) Decoding the Ichiyo Raifuku Cycle with Mathematical Formulas

Let's shift our perspective a bit and organize
Ichiyo Raifuku using "mathematical thinking."

$${\text{Ichiyo Raifuku} = \text{(Periodicity)} \times \text{(Renewal)} \times \text{(Hope)}}$$

①📈 Periodicity (Cycle)

• Everything has waves.

• Joy, sadness, success, and failure are all "temporary flows."

📌 By taking a bird's-eye view of "where I am in my current state,"
you can avoid unnecessary panic or depression.

②🔁 Renewal (Reset & Growth)

• It is precisely after a fall that there is a chance for recovery.

• Resetting is not running away, but preparing for a fresh start.

🌿 Plants shedding their leaves in winter is also because they are storing up energy for the coming spring.

③🌟 Hope

• "Things will work out again someday."

• Whether or not you can believe that becomes the energy for renewal.

🧠 A positive image of the future promotes dopamine secretion in the brain and increases your ability to take action.

✨ Summary in a nutshell

Ichiyo Raifuku is not just about good or bad luck, but
"a rhythm of living learned from nature."

In the next chapter, we will delve deeper into the power of Ichiyo Raifuku from the perspectives of psychology and neuroscience, and consider "how can we make it easier for our minds and habits to renew themselves?"

🧠 Chapter 2: Deciphering Ichiyo Raifuku through Psychology — Resilience and Habit Formation

🌪️ What do you do when your heart feels like it's about to break in "winter"?

Everyone has days when things don't go well.
When you fail, when you feel down, when you lack motivation—

What makes that difference is mental recovery power = resilience.

💪 1. Resilience: The power to turn adversity into growth

💡 What is resilience?

In psychology, "the ability to bounce back flexibly even in the face of adversity" is called "resilience." This is not an ability possessed only by special people, but
a "mental muscle" that anyone can train.

❄️ How you view "winter" changes your life

• When you fail ⇒ Do you think "It's over" or "I learned something"?

• When you feel down, do you think “I’m worthless,” or can you think “I’m in the middle of recovering”?

🧭 People with resilience possess a lens that turns failure into material for growth.

🛠️ Practice! 3 Ways to Increase Resilience

🟠1. Do not deny your emotions

• Instead of thinking “I shouldn’t be feeling down,”

• intentionally set aside time to “fully feel” your sadness or frustration.

💬 Example: Try writing down your emotions on paper for just 5 minutes before going to bed at night.

🟠2. Change your perspective

• The meaning of the same event changes depending on “how you perceive it.”

• Try re-questioning it by asking, “Maybe this isn’t a trial, but part of the story?”

💬 Example: Try whispering to yourself, “This will be a good story to tell next time.”

🟠3. Seek support

• There is research showing that just talking to someone soothes the brain’s stress response.

• Emotions are organized and lose their power when put into “words.”

💬 Example: Talk to someone you trust, prefacing it with, “I just want you to listen.”

✅ Summary in a nutshell

🔁2. Habit Formation: How to Automate Renewal

⚙️ Renewal becomes easier through “habituation”

Renewal is not just starting over.
Rather, it is creating a “mechanism” that allows you to naturally bounce back when the next “winter” comes.

That is "habituation."
In other words,"automation of renewal."

🧩Example: Small habits create big changes

• Making exercise a habit ⇒ Physical strength and mood stabilize, making it harder to catch a cold

• Making writing a habit ⇒ You can learn to let creative slumps pass by like a "wave"

• The habit of writing down gratitude ⇒ It becomes a foundation for affirming yourself even on days when you feel down

🛠️Practice! 3 steps to make renewal a habit

🟢1. Start small

• "Just one minute" or "just five characters" is fine.

• Small successes turn on the brain's "motivation switch."

💬 Examples: "Drink water when you wake up," "Write one line when you sit at your desk," etc.

🟢2. Decide on a trigger (cue)

• Habits become easier to continue when you decide"when," "where," and "after what"you will do them.

💬 Examples:

• Read for just 5 minutes after breakfast

• Stretch after brushing your teeth

🟢3. Keep a record

• Mark the days you succeeded on a calendar.

• By recording small "I did it" moments,your sense of self-affirmation will accumulate.

💬 Example: Create a system in Notion or a paper planner where you get a "reward after 3 days!"

🧠 Why does habituation lead to renewal? [A neuroscience perspective]

• The brain strengthens neural circuits through "repetition."

• Good habits cultivate a "circuit that makes you positive without even trying."

📌 A habit is a "mechanism for organizing your mind and actions"that does not rely on willpower.

✅ Summary in a nutshell

In the next chapter, we will think together abouthow to specifically use these thoughts in daily life,by dividing them into three scenes: health, work, and creativity.

🌸 Chapter 3: 3 Steps to Practice Ichiyo Raifuku

So far, we have looked at the concept of "Ichiyo Raifuku" and the psychology and neuroscience mechanisms that support it.
Now, it is finally time for practice.

Here, I will introduce3 action stepsfor "Ichiyo Raifuku" that you can start doing today.

🥶 STEP 1: Accept the winter — Reset

❄️ "Winter" is not something to avoid, but a time to get organized

First, what is important isnot to deny yourself when you are not doing well.
"I couldn't make progress today," "It didn't go well" — that is perfectly fine.

Trees shedding their leaves in winter isnot because they are weak, but to prepare for spring.Humans are the same.

💼 When you fail at work

🔸 Calmly verbalize "Why did I fail?"
🔸 Think "This process was missing" instead of "I am no good."

💡 Recommendation: Keep a failure log. Write down "next points for improvement" rather than "things I couldn't do."

🤒 When you are feeling unwell

🔸 Do not force yourself to return to your original pace.
🔸 Prioritize "sleeping," "eating," and "taking it easy."

💡 Recommendation: Intentionally schedule "rest days".

✍️ When you hit a creative slump

🔸 Put down your pen and consciously spend time "not creating."
🔸 Walks, reading, movies—different inputsreset your mind.

💡 Recommendation: Create an inspiration folder. Save your favorite quotes and images.

🔧 STEP 2: Plan for Renewal — Preparing to Move Forward

🌱 "Spring" doesn't just arrive. You have to nurture it.

Starting over sometimes takes courage.
However,when you are prepared, recovery is smooth.

💼 How to start a renewal at work?

🔸 Look back at your previous failure and write down three "improvement plans."
🔸 Ask your boss or colleagues for their "opinions" to gain a different perspective.

💡 Recommendation: Clearly define your next To-Do list with "when, what, and how."

🍲 How to regain your health rhythm?

🔸 The day after overeating, focus on digestion with something like "rice porridge and hot water."
🔸 Try shortening your pre-sleep smartphone time by 5 minutes.

💡 Recommendation: Create a recovery habit list (e.g., "soak in the bathtub," "take deep breaths in a green space").

🎨 How to restart your creative work?

🔸 Intentionally create an input period: books in unfamiliar fields, YouTube, exhibitions, etc.
🔸 Being moved by someone else's work can sometimes light a fire within you.

💡 Recommendation: Get into the habit of jotting down even one line about "what you felt today." This will become the seed for your next work.

🌞 STEP 3: Believe in Spring — Having Hope

Hope is actually askillas well.
It is not "groundless confidence," but the accumulation of "practice in believing in yourself."

💼 How to have hope at work?

🔸 Look back at notes of your past successes. Remember the "you who overcame it back then."
🔸 Celebrate small progress: "I was less hesitant than before," "I finished it faster," etc.

💡 Recommendation: Make it a habit to write down a "List of things I did this week" every Friday.

🛏️ How can you find hope in recovering your health?

🔸 Accept that physical discomfort is also a "temporary wave."
🔸 Notice small changes: your shoulders feel lighter than yesterday, your appetite has returned, etc.

💡 Recommendation: Mark the days you felt better in your planner or app. You can realize that "recovery also has its waves."

🖋️ How can you regain hope in your creative work?

🔸 Focus on "continuing" rather than "completing" your work.
🔸 A "slump" is proof that you are exploring a new style.

💡 Recommendation: Spotlight past works on social media and re-evaluate them by saying, "I still love these."

🌸 Summary of the 3 Steps

🥶 ① Accept the winter

• Action: Reset and rest

• Purpose: Organizing mind and body

🔧 ② Plan for renewal

• Action: Design small actions

• Purpose: Lay the groundwork for a fresh start

🌞 ③ Believe in spring

• Action: Believe in your future

• Purpose: Support sustainable progress

In the next chapter, let's look at how we can concretize these three steps in the fields ofwork, health, and creativity.

🏡 Chapter 4: Practical Examples of Applying Ichiyo Raifuku to Daily Life

Here, let's apply the three steps of Ichiyo Raifuku—"Reset," "Renewal," and "Hope"—to actual life scenarios.

🧘‍♀️ 1. Ichiyo Raifuku in Health Management

🥣 Reset: A light breakfast after overeating

• Instead of regretting it by saying, "I did it again..."

• switch to a "restorative meal" the next morning.

• Example: Hot water + soup + fruit

💡 Point: The "power to reset through food" becomes the foundation that supports your self-esteem.

🌿 Renewal: A "mini-fast" or "gastrointestinal holiday" on the weekend

• Refrain from solid foods and rest your internal organs with plenty of fluids.

• In return, restore your mind and body balance through reading or light stretching.

💡 Point: "Restorative habits" also enhance your "mental resilience."

🌤️ Hope: Perceiving "health as a rhythm"

• Thinking, "It's natural to have good days and bad days physically"

• is enough to reduce the frequency of feeling down.

💬 Motto: "Today is winter. But spring will surely come."

💼 2. Ichiyo Raifuku at Work

📉 Reset: Accept feedback from your boss with an open mind

• Stop the defensive reaction and organize it as "useful information."

• Write down on paper, "Where did things go wrong?"

💡 Point: Separating your "emotions" from "areas for behavioral improvement" will make your heart feel lighter.

🧩 Regeneration: Try introducing a checklist next time

• Visualize your workflow by writing it out in bullet points.

• Clarifying "where you are prone to stumbling" helps prevent mistakes.

💡 Point: It is also recommended to create a "To-Think List" rather than just a To-Do list.

🌱 Hope: Autosuggest that "failure is learning"

• The brain has a tendency to believe "words that are repeated to it."

• Even just chanting "I will be better than yesterday" every morning will change your consciousness.

💬 Watchword: "This experience will be useful to my future self."

🎨 3. Ichiyo Raifuku in Creative Activities

📵 Reset: On days when social media engagement is poor, dare to distance yourself

• When looking at the number of likes and reactions makes you feel restless, you also need the "courage not to post."

• Try taking a few days off from social media to free yourself from the pressure to create.

💡 Point: Social media is the "voice of others' evaluations." Mute it for a while and take time to listen to your own voice.

📚 Regeneration: Look back at your past work and search for your starting point

• "What was it that moved me, and what did I want to express?"

• When you look back at your early works and notes, you may find seeds of passion lying dormant.

💡 Point: Get inspiration from your "past self," not from others.

✨ Hope: Decide that "I am the one who evaluates my own work."

• Even if it's a drawing or a piece of writing that no one else sees, if you can feel that "this is my spring," that is enough.

• By expressing yourself, you organize your feelings and recover—that is the power of creation.

💬 Motto: "Even if it doesn't reach anyone else, it reaches me first."

🧭 Summary in a nutshell: The key to application is "Acceptance → Adjustment → Belief"

• Whether in health,

• in work,

• or in creation,

Ichiyo Raifuku is the "power to return" and the "hope to nurture." And it happens not through special talent, but through
the accumulation of small, everyday "choices"that you make.

🌸 Summary: Let's find your own "Ichiyo Raifuku"

There are times in life when things don't go as planned.
Days when you lack motivation. Days when you spin your wheels. Days when no one appreciates your efforts.

But that is never the "end."
It is—a preparation period for "spring".

❄️ What kind of time was "winter" for you?

• Days when your challenges didn't go well?

• A time when you had to stop because your health failed?

• Creative activities that no one else saw?

Those may all have been the beginning of your "Ichiyo Raifuku."

🌱 And what did you "reset," and how did you "renew" yourself?

• Started a small habit

• Allowed myself to pause

• Tried believing in myself a little

Each of these actions is a seed of "spring".

🌞 In what form did your "Ichiyo Raifuku" arrive?

These, too, are wonderful examples of "Ichiyo Raifuku."
They don't have to be special. They don't have to be grand.

Not overlooking the "light" that has sprouted in your daily life.
That is the secret to keeping the cycle of reset and renewal turning.

Through this column,
"the power to accept winter without fear and go out to meet spring"—
I would be very happy if we could cultivate that way of thinking together.

📝A request to our readers

💬 Please share your own "Ichiyo Raifuku episode" in the comments!
❤️ If this article touched your heart even a little, it would encourage me if you could "Like" or "Follow."
🔄 Sharing this with friends who might resonate with this theme is also very welcome.

(*This column was created using ChatGPT. It is part of an experimental initiative to explore the possibilities of generative AI.)

Profile | Kazuomi Matsunaga

🧭Thinking Navigator

Biography: Graduated from Kyushu University, Faculty of Engineering (Materials Science) ⇒ Engineer at a metal materials manufacturer in the Chukyo region (Production Technology) ⇒ Advertising sales for a local free paper in Nagasaki Prefecture ⇒ School corporation staff (← Now here). A person in their 50s living in Nagasaki Prefecture. Both children have graduated from university and left the nest, and I am currently living with my wife.
I am a writer who enjoys playing with thoughts at the intersection of "questions" and "curiosity." Recently, I have been writing about my own unique perspectives on themes such as education, stories, psychology, AI, and design, centered on the serial column "The Science of Thought." I am exploring "free design of knowledge" that goes beyond existing frameworks. My motto is "Imagination opens up the world."
In my main profession, while involved in university and education-related work, I value carefully observing "the moment when someone starts to 'like' something" and "the scenes where questions sprout."
🧭 I would be happy if I could deliver articles that leave you with a "new perspective" after reading them.
📮 Impressions and messages of support are always welcome!