By 10 pm, the club is packed with sweaty bodies, dark neon lights, and house music that’ll ring in your ears for 24 hours straight. Somewhere in the crowd, someone’s spilling a drink on a stranger, and elsewhere, glasses are breaking, while someone else is loudly narrating their job to a date who clearly isn’t listening. Basically, everyone’s trying way too hard to look like they’re having fun. Meanwhile, Gen Z is curled up on the couch, wrapped in a blanket, lavender diffuser on the bedside, doomscrolling Pinterest for cosy inspo while queuing up an ASMR video to fall asleep to.
It’s not that Gen Z doesn’t like fun; it’s just that their definition of it has shifted. The chaos of sticky bar floors and overpriced cocktails doesn’t quite hold the same charm anymore. Their ideal Friday night? A board game marathon with friends, a sober rave where alcohol is swapped for matcha or iced coffee, or rewatching a comfort show for the fifteenth time. And honestly? That sounds like bliss.
This shift isn’t only about dodging chaos; it’s also about embracing wellness and intentional self-care. Whether it’s journaling in bed or tuning into a calming jazz playlist, for Gen Z, fun is intentional—designed to nourish the mind and body. The pandemic played its part here too. Lockdowns and Zoom fatigue rewired how they spent free time, and even now, mindful, self-curated joy is their go-to.
Of course, millennials roll their eyes. “You’re twenty-three, why aren’t you out?” they ask, clutching espresso martinis. But for Gen Z, the whole routine of getting ready, small talk, and overpriced Ubers feels more like work than fun. There’s also the matter of control. Previous generations found liberation in letting go during a wild night out, while Gen Z finds liberation in leaving early—or not leaving (home) at all.
Psychologist Vedika Sukhatme explains that much of this shift comes down to mental health awareness. “Gen Z reports significantly higher levels of stress, anxiety, and depression compared to previous generations,” she says. “For many, crowded and overstimulating party environments feel overwhelming rather than enjoyable.” Instead, this is a generation deeply protective of their emotional regulation. Therapy, wellness apps, and online conversations have normalised choosing safe, nourishing spaces.
Dopamine culture has changed, too. If previous generations chased unpredictable highs from chaotic nights out, Gen Z has a constant dopamine drip from their phones. Validation, connection, entertainment—all instantly available online. As Sukhatme points out, “The ‘maybe I’ll have fun at this party’ mindset isn’t as compelling when young people can get instant, predictable rewards from social media, gaming, or online communities.” In short, nightlife chaos doesn’t stand a chance against the comfort of a curated night in.
Social media complicates this further. “For earlier generations, missing a night out meant a recap the next day; for Gen Z, it means watching it play out in real time through curated highlight reels,” Sukhatme explains. “The paradox is striking: social media heightens FOMO, but it also reduces the desire to go. Many know reality rarely matches the glossy portrayal, so they opt out entirely.” Translation: Gen Z would rather scroll than suffer through the gap between expectation and reality.
That’s why sober raves, paint-and-sip nights, or casual board game hangouts feel so much more authentic. They serve the same need for joy and connection, minus alcohol or awkward small talk. Dr Prarthana Shah, health coach and founder of Buova Care, explains, “They’re finding healthier ways to connect. Sober raves and low-alcohol social events allow young adults to feel present, authentic, and energised—while celebrating their health.”
The benefits go beyond the night itself. “Without alcohol, there are no hangovers, disrupted sleep, or sluggish mornings,” Dr Shah says. “People feel lighter, more in tune with their bodies, and more able to enjoy the experience fully.”
Mentally, the payoff is just as rewarding. “Your brain releases happy hormones when you dance, move, and enjoy music with others,” she adds. “It’s a natural high that leaves you relaxed, happy, and fully engaged in the moment.”
For Gen Z, it’s all about clarity, energy, and grounding. Dr Shah notes, “There’s a newfound respect in knowing you can enjoy music, movement, and community without relying on alcohol. Fun doesn’t have to come at a cost, and that shift is redefining what social life looks like for this generation.”
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