Daily Health Habits

Bryan Johnson's 10 habits to master. Feel amazing, reclaim agency and self-respect.

The 10 Habits

1. Final food 4 hours before bed
2. Screens off 30 minutes before bed
3. Avoid blue light 2 hours before bed — use red/amber lighting
4. Book in hand 10 minutes before sleep
5. Go to bed at the same time every night
6. Light in eyes when waking — sunlight or 10k lux lamp
7. Walk for 10 minutes immediately after eating
8. Daily exercise — even if only 20 minutes
9. Eat good stuff, ditch the junk
10. Foster friends, family, and love

Making Them Stick

They read as simple — and they are. But they'll change your life.

• Make them non-negotiable life habits
• Do them every single day
• Stick with it for two weeks and start getting the dividends
• Once established, they're easy to maintain