Narai-sei to naru — Habit Becomes Nature 習い性となる

Narai-sei to naru 習い性となる [pronounced “nah-rye say-eee toe nah-roo”] means “habit becomes nature” — an important idea in karatedō that distills a key tool in improving ourselves: we effectively become the habits that we have, and because of this, we can become better by creating and internalizing better habits as a part of our intrinsic nature.

Habits are the Slow Change

In the quest for self-improvement, we often find ourselves captivated by the allure of dramatic transformation. We imagine that to change our lives, we need moments of extraordinary motivation, complete lifestyle overhauls, or revolutionary insights. Yet the karatedō concept of Narai-sei to naru 習い性とる offers a more profound truth: lasting change emerges not from sporadic bursts of effort but from the subtle power of daily habits that gradually become part of our nature.

Habits are like the bricks we can use to build the amazing structure of our self-identity. We can create new habits, change existing ones that don't serve us, and we can modify or maintain existing habits that continue to be congruent with our self-identity.

Habits are the every-day engine of our success. Building and maintaining them is key to that success.

The Philosophy of Habits

Narai-sei to naru 習い性となる embodies a wisdom that transcends cultures and epochs. It suggests that through consistent practice and repetition, what begins as conscious effort eventually transforms into an unconscious, natural expression of who we are. This concept resonates deeply with modern behavioral science while connecting to ancient philosophies about personal development.

When we first attempt something new — whether learning an instrument, adopting a meditation practice, or developing a writing routine — our actions require deliberate focus and energy. We feel the friction of unfamiliarity. Yet with persistence, these initially awkward behaviors begin to integrate with our identity. The pianist no longer thinks about finger placements; the meditator naturally finds moments of stillness; the writer's words flow without resistance. What was once habit has truly become nature.

The Science of Habit Formation

James Clear's influential book Atomic Habits provides a scientific framework that complements Narai-sei to naru 習い性となる. The author argues that habits are the compound interest of self-improvement — small, seemingly insignificant changes that yield remarkable results when repeated consistently over time.

According to Clear, habits form through a four-stage process: cue, craving, response, and reward. This "habit loop" explains how behaviors become automatic. A trigger in our environment (cue) activates a desire (craving), which motivates an action (response), resulting in satisfaction (reward). Through repetition, this loop becomes increasingly automatic until the behavior requires minimal conscious thought.

This scientific understanding aligns perfectly with Narai-sei to naru 習い性となる. The neurological pathways that form through repetition eventually allow behaviors to become second nature. What begins as deliberate practice transforms into neural efficiency, where actions require less cognitive energy and conscious control.

The Four Aspects of Building Habits

To effectively build habits that become nature, there are four phases of behavior change that can be applied to any habit-formation journey:

1. Make it obvious
The first step in building a habit is awareness. We must clearly identify the behaviors we wish to adopt and the environmental cues that will trigger them. The concept of narai (learning or practice; habits) begins with conscious attention to detail. By designing our environment to make cues for positive habits unmistakable, we reduce the friction between intention and action.

For example, if you wish to develop a reading habit, place books in prominent locations throughout your home. If you aim to exercise in the morning, set out your workout clothes the night before. These environmental adjustments make the desired behavior obvious and accessible.

2. Make it attractive
Habits form more readily when they're associated with positive feelings. The transition from external discipline to internal desire accelerates when we find genuine pleasure in the process. This connects to the "sei" (nature) aspect of Narai-sei to naru 習い性となる — our natural inclinations follow paths of least resistance.

Pair habits you need with habits you want. If you enjoy listening to podcasts but need to exercise more, allow yourself to listen to your favorite shows only while exercising. The anticipation of the reward makes the habit more attractive.

3. Make it easy
Simplicity is crucial for habit formation. By reducing complexity and minimizing barriers, we increase the likelihood of consistent action. Think about the concept of Wabi — Simplicity 侘

Start with a "two-minute version" of your desired habit. If you want to meditate for thirty minutes daily, begin with just two minutes. If you aspire to read books, start by reading one page. These "gateway habits" establish the behavioral pattern with minimal resistance, allowing you to gradually extend the duration as the habit becomes more natural.

4. Make it satisfying
Immediate rewards sustain long-term habits. While the concept of delayed gratification holds value, habit formation accelerates when we experience immediate positive feedback. The practice of meditation and reflection helps identify sources of satisfaction in daily activities.

Use habit trackers to provide visual evidence of your progress. The simple act of marking an X on a calendar after completing a habit creates a sense of accomplishment that reinforces the behavior. Remember, what gets measured gets managed. (For more on this, read here.)

Identity-Based Habits

Perhaps the most profound insight from the concept of Narai-sei to naru 習い性となる is that lasting change happens at the level of identity. True transformation occurs not when we merely change what we do but when we change who we believe we are.

Another way to think about this is to distinguish between outcome-based habits ("I want to lose weight"), process-based habits ("I need to exercise more"), and identity-based habits ("I am someone who prioritizes health"). When our habits align with our desired identity, they become self-reinforcing expressions of our nature rather than obligations we must force ourselves to fulfill, which is what the expression of both outcome-based and process-based habits rely upon.

Narai-sei to naru 習い性となる encapsulates this perfectly: as habit becomes nature, the behavior becomes an authentic expression of self rather than an external imposition. We no longer say, "I'm trying to be more mindful"; instead, we simply are more mindful.

The Compound Effect of Small Habits

The power of Narai-sei to naru 習い性となる lies in the compound effect of small changes over time. Improving by just 1% each day yields results that are nearly 37 times better after one year. These incremental improvements may seem insignificant in isolation, but they accumulate to create remarkable transformation.

This principle manifests itself in the physical aspects of karatedō, as karateka focus on refining subtle details rather than dramatic gestures. The path to mastery lies not in occasional heroic efforts but in consistent, mindful practice that gradually becomes indistinguishable from one's nature.

Building Sustainable Habits

To build habits that truly become nature, we must recognize that consistency matters more than intensity. Five minutes of daily meditation establishes a stronger habit than three hours once a week. Regular practice, even when imperfect, cultivates the neural pathways that eventually make the behavior automatic.

Additionally, we benefit from building habits in supportive environments. The karatedō concept of wabisabi 侘び寂び and its constituent components recognizes that our surroundings significantly influence our behavior. By joining communities where our desired habits are the norm, like a dojo, we harness the powerful social influences that shape human behavior.

The most important factor, though, is in building a system to state, manage, and record the results of your habits. Whether this system is an analog one on paper or a digital one on your computer, or a mixture of the two doesn't matter. But it needs to be a system that you rely on, use daily, and trust implicitly.

"You do not rise to the level of your goals. You fall to the level of your systems."
James Clear, Atomic Habits

The essence of habit formation is simply this: our outcomes are not determined by our aspirations but by the systems and habits we implement in our daily lives.

Habits as First Nature, Not Second Nature

Narai-sei to naru 習い性となる — habit becomes nature — offers profound wisdom for anyone seeking meaningful personal growth. By understanding the process of habit formation, we can transform initially effortful practices into natural expressions of our identity.

Our habits eventually become our actual nature, our "first nature" – they aren't something separate from ourselves or our identity, and they don't represent a kind of "second nature" behavior. Rather, they are our behavior.

The path to self-improvement doesn't require extraordinary willpower or revolutionary change. Instead, it emerges from the humble commitment to small, consistent actions that gradually become inseparable from who we are. As we build these positive habits, they cease to be external obligations and become authentic expressions of our nature.

In the harmonious integration of deliberate practice and natural being, we discover that true transformation isn't about forcing ourselves to change. Rather, it's about patiently cultivating the habits that allow our best selves to emerge naturally, one small action at a time.

Editor's Note: This lecture was first delivered by Sensei at the Goju Karate dojo in New York City on 26 March 2025.