Bryan Johnson says mastering these 10 habits in 2026 'will change your life'

Bryan Johnson has drawn global attention for his extensive and costly approach to health optimisation.

Bryan Johnson, the American technology entrepreneur known for his efforts to radically slow ageing, shared a list of daily practices which he said people should “master” in order to significantly improve their health.

In a post shared on X, formerly Twitter, Johnson encouraged followers to commit to 10 specific habits, stating that consistent adherence could have a meaningful impact on physical and mental wellbeing ahead of 2026.

“They read as simple. I promise they'll change your life,” Johnson wrote. “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.”

Johnson’s list focused largely on sleep routines, physical movement, diet and social connections. The habits he outlined were:

• Finishing the final meal at least four hours before bedtime
• Turning off screens 30 minutes before sleeping
• Avoiding blue light exposure two hours before bed and using red or amber lighting instead
• Reading a book for 10 minutes before going to sleep
• Going to bed at the same time every night
• Exposing the eyes to light upon waking, either sunlight or a 10,000 lux source
• Walking for 10 minutes immediately after eating
• Exercising daily, even if only for 20 minutes
• Eating nutritious food and avoiding processed or unhealthy options
• Investing time in relationships with friends, family and loved ones

The post gained widespread attention online and prompted varied reactions from social media users. Some supported Johnson’s recommendations, while others questioned whether such routines were practical for everyone.

Master these 10 habits in 2026. Feel amazing, reclaim agency + self-respect.

1. final food 4 hr before bed 2. screens off 30 min before bed 3. avoid blue light 2hr before bed, use red/amber 4. book in hand 10 min before sleep 5. go to bed same time every night 6. light in… — Bryan Johnson (@bryan_johnson) December 28, 2025

One user commented: “We have had our differences, but this is a good list. I might bump up no 10.”

Another said: “This all definitely works and becomes possible when you have generational wealth.”

A third response read: “The post-meal walk alone is a game changer. It improves glucose control, digestion, and energy with almost zero downside. Simple, repeatable, effective.”

Others were more sceptical. “Hot take: people with families, especially small children are never going to take off any of the points in the list. We are talking about real life here,” one user wrote.

Johnson has drawn global attention for his extensive and costly approach to health optimisation. He reportedly spends around $2 million annually on medical testing, treatments and monitoring, alongside a carefully structured routine covering diet, sleep and physical activity. His stated goal is to slow, and potentially reverse, biological ageing.

The entrepreneur committed himself full-time to this pursuit after building significant wealth in his early career. Johnson made his fortune in his 30s after selling his payment processing company to eBay, after which he shifted his focus to longevity research and experimental health interventions.