In a bid to help people kickstart a transformative health journey, renowned tech entrepreneur and anti-aging advocate Bryan Johnson has unveiled a concise list of ten foundational habits. Shared on the social media platform X, this blueprint is designed for the new year and promises profound benefits for those who commit to it consistently.
10 Non-Negotiable Habits for a Healthier 2026
Johnson, the visionary behind the ambitious Blueprint anti-aging project, framed these habits as a direct path to "feel amazing, reclaim agency + self-respect." He emphasised that while the list appears straightforward, the real-life impact of diligent practice can be revolutionary. Johnson urged his followers to make these practices "non-negotiable life habits" and assured them that sticking with the routine for just two weeks would begin to yield noticeable dividends.
The complete list of habits, as shared by Bryan Johnson, is as follows:
- Have your final meal four hours before going to bed.
- Turn off all screens 30 minutes before bedtime.
- Avoid blue light exposure two hours before sleep; use red or amber light instead.
- Spend the last 10 minutes before sleep with a physical book in hand.
- Go to bed at the same time every single night.
- Get bright light in your eyes immediately upon waking (sunlight or a 10,000 lux lamp).
- Take a 10-minute walk right after eating.
- Engage in daily exercise, even if it's only for 20 minutes.
- Eat nutritious food and completely ditch junk food.
- Actively foster relationships with friends, family, and nurture love.
"They read as simple. I promise they'll change your life," Johnson wrote, adding the mantra: "Do them every_single_day."
The 2039 Immortality Target: AI as the Key Driver
This health advice comes alongside Johnson's even more radical long-term vision. In a separate detailed post on X, the entrepreneur recently announced that his most ambitious goal—achieving biological immortality—could be realised by the year 2039.
Johnson, who claims his biological age has not increased over the past year thanks to his Blueprint regimen, posits that artificial intelligence will be the crucial catalyst. He explained that AI is evolving from a mere research assistant into an autonomous scientist, capable of discovering and testing anti-aging therapies at unprecedented speeds.
He outlined a future where AI-driven biomarker measurement creates a closed-loop system to track and refine longevity interventions with perfect precision. Furthermore, Johnson revealed he is conducting organ cloning experiments, growing thousands of his own organ samples in laboratory dishes, to enable rapid and safe drug testing.
"For the first time in the history of life on earth, the window has opened for a conscious being to realistically strive for this goal," Johnson stated, describing it as science turning the mythical 'fountain of youth' into an attainable reality. He firmly believes that the accelerated innovation powered by AI makes the 2039 deadline for immortality a realistic target.
From Daily Habits to a Centuries-Long Vision
Bryan Johnson's approach presents a two-pronged strategy for human enhancement. The ten simple habits offer an immediate, actionable framework for anyone looking to dramatically improve their health and wellbeing in the coming year. Simultaneously, his grand 2039 ambition underscores a broader, technology-driven frontier in longevity science.
While his immortality project pushes the boundaries of biotechnology, the core message for 2026 remains accessible: profound health transformation begins with consistent, simple, daily disciplines. Johnson's blueprint bridges the gap between cutting-edge futurism and practical self-improvement, providing a roadmap that starts with tonight's bedtime and aims for a future without biological limits.
