Bryan Johnson's Daily Routine

Bryan Johnson founded the payments company Braintree, which sold to PayPal in 2013 for $800 million, and now runs a public, closely measured effort to slow his own aging. The surprise in his daily routine is how little it asks of his evenings: he is in bed by 8:30 PM. That early night is why 5:00 AM arrives without an alarm.

Everything that matters to him happens before work. The first half hour goes to hygiene, 10,000-lux light, breathwork and supplements, then he exercises from 5:30 AM, followed by sauna, red light, a shower and skincare. Breakfast comes next, he is done eating by about noon, and the wind-down starts early in the evening. He set the morning out on his own blog in 2026, and it changes often.

It suits early risers who want their health handled before the inbox opens, and anyone whose evenings keep eating into their sleep. You don't need his full 5 hours of morning protocol to get the benefit.

Keep the order: body first, food early, bed early. Tonight, move your bedtime 30 minutes earlier and put your workout clothes out. The lunch time, the workday hours and the weekend are our estimates.