No expensive experiments: Billionaire biohacker Bryan Johnson’s shares 5 simple habits to beat anxiety and depression

Bryan Johnson, the tech entrepreneur-turned-biohacker who has made headlines for spending millions on anti-aging experiments, is now turning his focus to mental health. Known for his extreme “Project Blueprint” regimen and five-hour morning routine, Johnson recently shared on X (formerly Twitter) what he called five simple but powerful habits to manage anxiety and depression.

In his post, he advised:

• sleep at the same time every day
• final meal/snack 4 hrs before bed
• screens off 60 minutes before bed
• eliminate all processed sugars
• exercise every day”
  

Why his advice matters

Johnson’s list may sound straightforward, but it reflects core principles of modern neuroscience and psychology. Consistent sleep routines help regulate mood, reduced sugar intake curbs energy crashes, and regular exercise is linked to lower risks of depression. By framing these habits as actionable steps, Johnson appears to be offering a contrast to his often controversial biohacking experiments that include plasma transfusions and unusual therapies.

A man obsessed with optimization

The 47-year-old entrepreneur first made his fortune founding the payment company Braintree, which acquired Venmo before being sold to PayPal for $800 million. In recent years, however, Johnson has become famous for Project Blueprint, a strict lifestyle aimed at slowing the aging process. His morning routine alone involves measuring inner ear temperature, red-light therapy, and hyperbaric oxygen sessions lasting up to 90 minutes.

While critics, including longevity researchers, have questioned the scientific basis of some of his methods, Johnson has built a following online for his radical transparency. Every detail of his daily regimen is shared as a kind of open-source experiment in human optimization.

From extreme to accessible

What makes his recent post stand out is its simplicity. Unlike his elaborate treatments, these five habits are practical, free, and backed by decades of medical evidence. They also represent a pivot: instead of only chasing longevity, Johnson is highlighting mental health, a challenge that affects millions worldwide.

In the past, Johnson has argued that his strict routines are a form of self-discipline that maximize his return on investment in life. “The benefits are unmatched in history,” he has said about his daily practices. By sharing accessible steps for anxiety and depression, he appears to be extending his philosophy to those who may not have the resources for advanced biohacking.