American technology entrepreneur Bryan Johnson, best known for his high-profile efforts to slow ageing, has shared a set of daily habits that he believes can dramatically improve health if followed consistently.
In a post on X, Johnson urged people to commit to 10 simple practices and make them “non-negotiable” daily habits. According to him, sticking to these routines for just two weeks can start delivering noticeable physical and mental benefits. “Make them non-negotiable life habits. Do them every single day. Once you establish the habits, it is very easy to maintain. Stick with it for two weeks and start getting the dividends.”
“I promise they’ll change your life,” Johnson wrote. “Once you establish the habits, they are easy to maintain."
Bryan Johnson, 48, is the founder and former CEO of Kernel, a company creating devices that monitor and record brain activity and OS Fund, a venture capital firm that invests in early-stage science and technology companies.
Johnson was also the founder of Braintree, a company specialising in mobile and web payment systems for e-commerce companies. Johnson has received media attention for his anti-ageing attempt that he refers to as `Project Blueprint.'
Johnson’s list focuses on sleep discipline, physical movement, diet and social well-being. The habits he outlined are:
Finish the final meal at least four hours before bedtime
Switch off screens 30 minutes before sleeping
Avoid blue light exposure two hours before bed; use red or amber lighting instead
Read a book for 10 minutes before going to sleep
Go to bed at the same time every night
Expose the eyes to light immediately after waking, either natural sunlight or a 10,000 lux light source
Walk for 10 minutes right after eating
Exercise daily, even if it is only for 20 minutes
Eat nutritious food and avoid processed or unhealthy options
Invest time in relationships with friends, family and loved ones
The post quickly gained traction on social media, drawing a wide range of responses. Most users welcomed the advice. One said the post-meal walk alone was a “game changer” for glucose control, digestion and energy levels.
Johnson has attracted global attention for his extreme and expensive approach to health optimisation. He reportedly spends about $2 million a year on medical testing, treatments and continuous monitoring, supported by a tightly controlled routine covering diet, sleep and exercise.
His stated goal is to slow — and potentially reverse — biological ageing.
Johnson turned his full attention to longevity research after building substantial wealth early in his career. He made his fortune in his 30s after selling his payment processing company to eBay, and has since focused on experimental health interventions aimed at extending lifespan.
