Gen Z shifts habits to prioritize mental and physical wellness

At 4:30 a.m., Brendan Schmidt is already awake, lacing his sneakers and heading to the gym before a full day of training clients.

At 22, his life revolves around fitness, meal prep and discipline, a contrast from the late nights that once defined his college years. He works as a trainer at 1983 Training & Co. in Seaford, where he lives.

"I started really evaluating my life, why I was going out, how I felt the day after, whether I was being productive," Schmidt says. "My turning point was honestly really getting into fitness and deciding I wanted to look better than average for myself and also sitting down with myself and kind of realizing why I was doing those things."

For Schmidt, the turning point toward personal improvement was the pandemic. "I was very lost and then I fell into kind of a depression during that time where you’re inside, you’re cooped up," he says. "Then you come out of that, the gyms are open, things are moving and I looked at myself and said, wow, I need to change."

That kind of reflection is becoming common among Generation Z, defined as those born between 1997 and 2012. Many are swapping out the party culture that shaped previous generations’ 20s for wellness routines and quiet nights in.

"Emotionally, I am rock solid," Schmidt says. "The discipline of showing up every day to the gym and eating healthy when I don’t want to, that’s where the confidence comes from. Nothing can really knock me off my pivot."

Prioritizing mental and physical wellness

Jenna Pellicano, 22, of Ronkonkoma, reshaped her days around what she calls "movement, inspiration and grounding": a morning workout, a protein-rich breakfast and a few minutes journaling, praying or reading before diving into work.

She runs a small photography business, often editing photos and projects from a coffee shop, fitting shoots into her wellness routines. Evenings are calmer too, with Pilates, long walks or winding down with friends. "I think it all comes down to showing up as the best version of myself every day," she says.

For 22-year-old Meredith Frank, wellness takes another form. Rather than centering her identity on fitness or business, she focuses on balance through hobbies and limiting screen time.

"I’ve been trying to move away from my phone, and focus on hobbies that allow me to create and relax, rather than scrolling," she says. "I have a lot of color-by-number books that I’ve had since I was a kid. ... I love cooking and taking long walks while listening to music and podcasts."

Her evening work shifts have pushed her to value mornings, using crafts, reading and cooking to unwind and feel productive before heading out the door.

Frank still enjoys going out on weekends, but she frames it as part of a balance. She prefers simple nights with her boyfriend or staying home together over crowded clubs. For her, wellness also means getting rest during busy weeks while saving social energy for moments that feel meaningful.

Friday nights in 

That shift away from nightlife is a common thread. All three once felt the pressure to go out, especially in college.

"Not a lot of people are gonna choose to just sit inside on a Friday night when everyone you know is saying that they’re going to the bars," Schmidt says. "You don’t want to miss out."

Pellicano remembers feeling the same tug, but she found the routine draining: "When I would go out more often, I would feel burned out and like I was just going through the motions in my daily life."

When I would go out more often, I would feel burned out and like I was just going through the motions in my daily life.

- Jenna Pellicano, 22, of Ronkonkoma

A 2023 Gallup survey echoes their choices, finding that the number of adults under 35 who say they drink dropped 10 points in two decades, from 72% in the early 2000s to 62% in recent years. By 2025, Gallup results showed the percentage dropped to 54%.

The trade-offs haven’t been simple. Schmidt says he lost friends who didn’t understand why he stopped going out.

"I’ve lost friends that I don’t want to be friends with, so that’s actually a gain," he says. "I lost a headache every weekend. I’ve gained self-respect, countless days of my life back, a strong mind, a great physique and a positive attitude."

Pellicano’s experience has been different, crediting like-minded friends with keeping her grounded. Frank says her shift was shaped by necessity: Working nights left her too tired to socialize much during the week.

Not a passing fad

Social media has only amplified these wellness choices.

For Schmidt, platforms like Instagram and TikTok serve as both inspiration and competition.

"I open my phone to another 22-year-old guy who’s lifting hard, running, going to the gym and it makes me want to focus on that as well," he says.

He also posts his own training, nutrition and lifestyle content, part of his push to build a career as a personal trainer. "I think pressure is a privilege," he adds. "You should feel the pressure to be fit and I think the bar should be set high."

Pellicano shares that impulse, blending her creative work with her wellness identity.

"There can definitely be pressure to fit into a certain mold or to be buying the newest wellness gadget," she says. "However, I think that the idea of wellness becoming such a big thing on social media is a good thing. I love to share wellness content on social media and I always hope that I can be an example for other people who are curious about pursuing a healthier lifestyle."

Both Schmidt and Pellicano say wellness is not just a phase, but the foundation of their adult lives. Schmidt hopes to expand his online coaching business, teaching others the discipline that reshaped his own life.

Pellicano believes the habits she has built will carry forward as she navigates her life.

"Once you start to pursue wellness in your life and experience the benefits of that lifestyle, it would be hard to go back," Pellicano says.