17 Dec 2025 · 0 min
Brian Johnson shares his three daily energy targets: nine to ten hours in bed, one percent of the day in morning meditation, and thirty minutes of movement. He also does evening meditation, sun salutations, pull-ups, burpees, rowing, and ten thousand steps to stay sharp.
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Hi, this is Brian. Welcome back to another Heroic One. Every day I hit one hundred and one targets in the Heroic app. As I joke with our team with some friends, 101 targets a day keeps the Daimon in play. I can assure you that it's really hard to have a really bad day when you start your day recommitting to being your best self in your energy, work and love and then do 101 things you know, help you stay plugged in. But don't take my word for it. Test it. Now. I recommit to over 30 heroic energy targets every morning. I've basically breadcrumbed my day with what I know I do when I'm at my best, so I can make that prior best my new baseline. My number one energy target in bed for nine to 10 hours. I haven't missed that target once since we launched the app. Sleep is a sport for me, and that process target is is the number one reason why my outcome Target Average Aura sleep score has been 90 plus every month for nearly two years. For curious souls, my current Heroic Energy Top 3 target list includes in bed for nine to ten hours, am meditation for at least 1% of my day. Used to be an hour. I brought that down to 1% and movement for 30 minutes. Just hitting those three targets would be enough to keep me feeling pretty darn zesty and provide bumper rails to make sure I never got too far off track. But of course, I'm not trying to keep myself just on track. I'm trying to see just how heroically I can show up and just how much Soul Force I can activate. As I strive to help you show up with a fully activated Soul force score of 101. Which is why I also recommit to a digital sunset with PM meditation for another 1%. My one sun salutation, 10 pull ups, 100 burpees, thousand meters of rowing, 10,000 steps, and a couple dozen other targets. And I've got to say, hitting those throughout the day as I hit them strangely makes me feel really, really good. That's like me. That's like me. That's like me. But that's not quite the point of this plus one. When I started writing it. I plan to share a new 2 minute and 43 second heroic meditation with you, but I'll save that for our next plus one. Today's plus one is this. What are your top three heroic energy targets? What are the three simple things you do when you are plugged in and at your most heroically energized best? Seriously, what are they? Remember. Yes, I am shouting. Life doesn't need to be so hard. We just need to step back from TikTok and the latest must see Netflix show for a moment or three, get clarity on who we are and what we do and we're at our best, and then be that version of ourselves and do the things that best version of ourselves does. As always, not once in a while and definitely not only when we feel like it. Nope. All day, every day. Especially on those days when we don't feel like it. That, I repeat, is how we develop the antifragile confidence to know that we have what it takes to show up and respond to every challenge life throws at us while we give the world all we've got. Of course, we architected the entire Heroic app to help you move from theory to practice to mastery today. But whether you choose to use our tools or some other set of tools, please, please, please, please, please take the time to get clear on who you are at your best. Then recommit to being that version of yourself and doing the things that best version of yourself does. Today, we need you at your heroic best. Day one all in. Let's go.
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