Wind Down Like a Billionaire: Bryan Johnson’s Evening Routine for Success

Good Evening Fireflies,

As you know business, finance & tech in the morning - introducing health in the evening.

Let’s face it – the evening is often when our minds go into overdrive. After a long day of meetings, emails, and deadlines, it’s easy for anxiety to creep in and hijack our peace. But what if your evening routine could be the key to taming stress, optimizing your performance, and setting yourself up for success tomorrow?

Enter Bryan Johnson, the billionaire entrepreneur who's transforming his body and brain through cutting-edge tech—and he’s got some genius tips for winding down at night. We can all learn a thing or two about optimizing our evening routine from his approach.

Here’s how to end your day like a high performer, beat anxiety, and prepare your mind and body for tomorrow:

1. Tech Detox: Can You Unplug?

Before hitting the pillow, Bryan Johnson disconnects from his devices, creating space for his mind to calm. How tech-dependent are you? Take this quick quiz to see how well you're managing screen time in the evening:

• A. I scroll on my phone until I fall asleep.

• B. I check my email or news apps right before bed.

• C. I turn off all screens 30 minutes before bed.

Your Score:

• A. Time for a change! Your brain is still processing info while you sleep.

• B. You’re in the middle – give yourself a break from screens to rest.

• C. You’re on track! Disconnecting helps your mind unwind and reduces anxiety.

2. Sleep = Success: Quality Sleep for Maximum Performance

Bryan prioritizes sleep like it’s an investment—because it is! Sleep isn’t just for rest; it’s for mental clarity, creativity, and emotional stability. If you're not getting enough, your ability to think, create, and manage stress will suffer.

Pro Tip: Make your bedroom a sleep sanctuary:

• Dim the lights.

• Lower the room temperature.

• Use noise-canceling headphones or a white noise machine to drown out distractions.

3. Journaling: Reflect & Let Go

Journaling is a powerful tool to manage anxiety and gain clarity. Bryan uses reflection to sharpen his focus—he writes down what he’s grateful for, what worked that day, and areas to improve.

Want to try it? Here are three simple prompts for your evening journal:

• What was my biggest win today?

• What made me feel stressed, and how can I address it tomorrow?

• What’s one thing I’m grateful for that will help me sleep better?

If you’re feeling anxious, journaling helps you let go of overwhelming thoughts and shifts your focus to what really matters.

4. Fuel Your Mind and Body for Tomorrow

What you eat can impact how you feel the next day. Bryan’s disciplined diet helps his brain stay sharp and his body fueled. A heavy meal late at night can interfere with sleep quality and increase anxiety, while a light snack with magnesium (think almonds, dark chocolate, or a banana) can actually help your muscles relax.

Tip: Avoid caffeine or sugar at least 4-6 hours before bed to avoid interrupting your sleep cycle.

Bonus Tip for Beating Anxiety Before Bed: Try a quick breathing exercise: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts. Repeat for 5 minutes to calm your mind and body.

Key Takeaway: A well-thought-out evening routine isn’t just about winding down—it’s about creating space for mental clarity, emotional peace, and physical rest. Just like Bryan Johnson, you can optimize your evening habits to reduce stress and set yourself up for success tomorrow, whether in business, tech, or life.

Goodnight Fireflies, until tomorrow!