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‘Stop scrolling until your brain rots’: Longevity crusader Bryan Johnson lists 5 simple steps to stay young and healthy

Bryan Johnson shared five simple, science-backed daily habits that anyone can inculcate to improve health and potentially extend life span.

Bryan Johnson warns against the short-lived pleasures of junk food and binge eating, advising people to make whole, unprocessed foods a staple in their diet (Image source: @bryanjohnson/X)

Bryan Johnson, the tech billionaire known as the “age-reversal” CEO, has made headlines for spending millions annually to slow his ageing. From strict diets to advanced medical procedures, Johnson has long advocated longevity.

In a recent post, Johnson shared five simple, science-backed daily habits that anyone can adopt to improve health and potentially extend life, no extreme routines or expensive treatments required.

Sleep

“If you build your life around proper sleep, everything else becomes easier,” Johnson said, emphasising the foundational role of rest. He calls sleep “the world’s best longevity drug.”

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Nutrition

Johnson then warns against the short-lived pleasures of junk food and binge eating, advising people to make whole, unprocessed foods a staple in their diet. “Instead of chasing short-term highs,” he suggests, “focus on nourishment that truly fuels the body.”

Social Connection

“We are social beings, hence socialising is a must,” Johnson said, highlighting the importance of meaningful relationships for health and happiness. A long-running Harvard study on adult development, spanning over 80 years, concluded that strong social bonds are the most significant predictor of long-term happiness and longevity. On the other hand, loneliness and isolation have been linked to increased risks of depression, dementia, and premature death.

Daily exercise

For Johnson, movement isn’t optional. “Daily movement is non-negotiable,” he sings. Whether it’s walking, stretching, or a full workout, physical activity is essential for maintaining youth in both body and mind.

Avoid brain-rotting habits

Johnson’s final habit involves cutting out what he calls “brain-rotting behaviours”, including smoking, excessive drinking, and mindless scrolling on smart devices.

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Sharing the post on X, Johnson wrote, “master these five habits.”

Watch the video here:

master these five habits pic.twitter.com/4zaRQ9Q95H

— Bryan Johnson (@bryan_johnson) September 16, 2025

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The video resonated with several social media users, prompting a wave of reactions. “Sleep was the hardest and last one out of 5! I am still working on it,” a user wrote. “Phone adiction is probably the worse, as it takes away time and motivation to do all the above,” another user commented.

“I stopped drinking and smoking 7 months ago, I guess at 55 it’s never too late to change,” a third user shared.