Generation Zâborn roughly between the mid-1990s and early 2010sâis often described as tech-savvy, socially aware, and ambitious. They are growing up in a hyper-connected world filled with endless opportunities, but also countless distractions and pressures. While Gen Z is uniquely positioned to shape the future with creativity and innovation, there are certain habitsâoften subtle and unnoticedâthat may quietly hamper their well-being, growth, and potential. This blog explores some of these habits, why they are harmful, and how to replace them with healthier alternatives.
- Overreliance on Digital Devices
Technology is the backbone of Gen Zâs lifestyle. From education and entertainment to work and socialization, much happens on screens. But constant reliance on digital devices has consequences:
- Reduced attention span: Quick scrolling, binge-watching, and endless notifications make it harder to focus deeply.
- Digital fatigue: Eye strain, headaches, and disrupted sleep patterns are common side effects of prolonged screen use.
- Weakened real-life connections: Virtual interaction often replaces meaningful face-to-face relationships.
Healthier alternative: Practice digital detox routines, such as setting screen-free hours, using focus apps, or engaging in offline hobbies like reading, journaling, or exercising.
2.Chasing Perfection on Social Media
Social media platforms are both a stage and a mirror. Gen Z spends hours curating content to look flawless, successful, and happy, often comparing themselves with unrealistic portrayals of others. This creates:
- Low self-esteem: Constant comparison leads to feelings of inadequacy.
- Fear of missing out (FOMO): Anxiety rises when one feels left behind or less accomplished than peers.
- Identity struggles: Overemphasis on appearances overshadows authentic self-expression.
Healthier alternative: Follow accounts that inspire, educate, and uplift instead of those that promote unrealistic standards. Remind yourself that social media is a highlight reel, not a full picture.
3.Neglecting Sleep
Late-night scrolling, binge-watching, gaming, or studying often push sleep to the bottom of the priority list. But sleep deprivation quietly hampers physical and mental health:
- Impaired memory and focus affect academic or professional performance.
- Mood swings, irritability, and anxiety become common.
- Weakened immunity makes one prone to frequent illnesses.
Healthier alternative: Build a sleep hygiene routine by maintaining fixed sleep hours, reducing screen exposure before bed, and creating a calming bedtime ritual.
4.Procrastination Disguised as Productivity
Gen Z often juggles multiple commitmentsâacademic goals, side hustles, and social activities. But multitasking can turn into procrastination in disguise, where âbeing busyâ doesnât mean being productive.
- Endless to-do lists give the illusion of progress without real achievement.
- Stress and guilt pile up as deadlines approach.
- Missed opportunities arise when focus is scattered.
Healthier alternative: Use techniques like the Pomodoro method, priorities tasks by urgency and importance, and embrace deep work instead of shallow multitasking.
5.Skipping Physical Activity
Many Gen Z individuals spend long hours sittingâstudying, working online, or consuming digital entertainment. This sedentary lifestyle contributes to:
- Poor posture, back pain, and fatigue from inactivity.
- Rising risk of obesity and lifestyle-related illnesses.
- Reduced energy levels that affect productivity.
Healthier alternative: Integrate movement into daily routines. Even 20â30 minutes of walking, stretching, yoga, or sports can significantly boost physical and mental health.
6.Emotional Suppression
Despite being the most vocal generation about mental health, many Gen Z members still hesitate to express emotions fullyâoften due to stigma, fear of judgment, or lack of coping skills. This can lead to:
- Bottled-up stress and anger that erupt in unhealthy ways.
- Increased risk of anxiety and depression.
- Strained relationships because of unexpressed needs and feelings.
Healthier alternative: Normalize open conversations about emotions. Journaling, seeking therapy, or talking with trusted friends can create healthy outlets.
7.Overconsumption of Processed Food and Caffeine
With busy schedules, instant meals, and energy drinks have become the norm. While convenient, this habit impacts health over time:
- Energy crashes follow the temporary boost from caffeine or sugar.
- Digestive issues and poor immunity emerge with frequent junk food intake.
- Mood fluctuations are linked to poor nutrition.
Healthier alternative: opt for balanced, nutrient-dense meals. Carry healthy snacks like nuts, fruits, or yoghurt, and replace excessive caffeine with water or herbal tea.
8.Constant Need for Validation
Whether itâs likes, comments, or academic grades, external validation drives much of Gen Zâs behaviour. This creates dependency on othersâ approval, leading to:
- Fragile self-worth that rises and falls with external feedback.
- Fear of taking risks or trying new paths without guaranteed recognition.
- Chronic dissatisfaction regardless of achievements.
Healthier alternative: Focus on intrinsic motivation. Celebrate personal growth, small wins, and self-defined milestones instead of chasing othersâ approval.
9.Ignoring Financial Discipline
While many Gen Z individuals are financially aware, habits like impulsive online shopping, âbuy now, pay laterâ schemes, and chasing trendy lifestyles can lead to hidden struggles:
- Debt accumulation from careless spending
- Financial stress that hampers mental peace.
- Lack of savings for emergencies or future goals.
Healthier alternative: Practice mindful spending, track expenses, and build savingsâeven if small. Investing early in financial literacy pays long-term dividends.
10.Fear of Missing Out on Opportunities
Gen Z is ambitious and constantly seeking new experiences. But trying to do everything at once often results in burnout:
- Over commitment leaves little time for rest or reflection.
- Difficulty setting boundaries leads to exhaustion.
- Shallow engagement instead of meaningful progress in chosen areas.
Healthier alternative: Learn to say no. Focus on quality over quantity when it comes to opportunities and experiences.
Conclusion
Gen Z is a generation of dreamers, doers, and digital pioneers. Yet, habits like overusing screens, neglecting rest, and chasing perfection often hold them back quietly, without immediate warning signs. The good news is that small, intentional changesâlike embracing digital boundaries, prioritizing well-being, and focusing on authenticityâcan reverse the harm.
Recognizing these subtle yet damaging patterns is the first step toward change. Whether itâs managing anxiety, building emotional resilience, or developing healthier routines, professional guidance can be a game-changer. If youâre searching for the best psychologist near me, platforms like TalktoAngel offer secure, confidential online counselling tailored for Gen Z. For in-person support, the Psychowellness Centre, located in Janakpuri and Dwarka Sector-17 (011-47039812 / 7827208707), provides therapy with experienced clinicians trained in anxiety management, emotional regulation, and digital-age stressors.
The habits that hamper Gen Zâs well-being can be unlearnedâwith awareness, support, and consistent effort. Thriving in the modern world isnât just about keeping upâitâs about living mindfully and meaningfully.
Expert contributions from Dr. R.K. Suri, Clinical Psychologist, and Counselling Psychologist Ms. Sangeeta Pal bring depth to this discussion on mental health.
References:
Harvard Health Publishing. (2024, September 1). Doomscrolling dangers. Harvard Medical School. https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
Manizia, L., Borah, T., & Bhattacharjee, R. (2023). Instant gratification and the digital natives: A pilot study. Educational Administration: Theory and Practice, 29(3), 928â933. https://doi.org/10.14527/kuey.2023.7471
Nguyen, T. (2024, July 19). Doomscrolling linked to existential anxiety, distrust, suspicion and despair, study finds. The Guardian. https://www.theguardian.com/technology/article/2024/jul/19/doomscrolling-linked-to-existential-anxiety-distrust-suspicion-and-despair-study-finds
Newsweek. (2025, May 11). Gen Z has a doomscrolling problem. Newsweek. https://www.newsweek.com/gen-z-doomscrolling-problem-2065999