Let’s be real: adulting is hard. Between trying to make rent, staying “on brand” for the ’Gram, and ordering oat milk lattes on autopilot, young adults today are juggling more than ever.
But somewhere in this chaos, a few habits that feel totally normal — even trendy — are quietly messing with our health.
They may seem harmless, even cool. But these daily choices are often loaded with long-term consequences.
So if you’re in your 20s or 30s and still thinking, “I’ve got time,” well — now’s the time to read this list.
Here are 7 ‘cool’ habits you need to ditch right now if you want to protect your sanity, gut, sleep, heart, and future self.
1. Living on 5 hours of sleep and calling it “hustle culture”
We get it. You’re working late, building your brand, maybe even hitting the gym at 6 a.m. — and somewhere in the middle, you’re surviving on iced coffee and vibes. But let’s not romanticize sleep deprivation.
Running on 4–5 hours of sleep every night doesn’t make you tough. It makes you moody, forgetful, bloated, and at higher risk of diabetes, depression, and even bowel cancer. Yup, your colon hates it when you don’t rest.
Lack of sleep messes with your hormones, your skin, your immune system, and your ability to make smart decisions (like saying no to that 3 a.m. text). Want to actually glow up? Start with a full 7–8 hours.
2. Eating like you’re still in college (even though you’re 28)
Ramen for breakfast, cold pizza at 2 a.m., and energy drinks on an empty stomach may have passed in undergrad, but your body’s not bouncing back like it used to. And let’s be honest, it never really liked that junk — you were just too distracted to notice.
Skipping meals, living on instant noodles, or calling fries a vegetable? Your gut is quietly keeping score. Inflammation builds. Gut bacteria gets cranky. Your digestion starts slacking. And that constant bloating? It’s not “normal.”
The fix isn’t boring. It’s just grown-up. Start eating whole foods, add some fiber, drink water like it’s your job, and stop skipping breakfast.
3. Using alcohol as your weekend personality
Weekend drinking is almost a personality type in urban circles. But that Friday-to-Sunday routine of “I need a drink to relax” slowly turns into dependence before you even realize it.
Even “casual drinking” — say, 3-4 drinks a week — is linked to higher risks of depression, liver issues, and hormone disruption. If you’re dealing with anxiety or sleep trouble and still hitting the bar every weekend, the booze might be why you’re stuck in that cycle.
You don’t have to go sober overnight. But cutting down on social drinking or swapping for non-alcoholic cocktails (they’re actually good now) can work wonders for your mental clarity and gut health
4. Ignoring your mental health in the name of ‘chill vibes’
Let’s kill the myth that “cool” means emotionally unavailable, nonchalant, and unaffected. That kind of stoicism isn’t strong — it’s just repressed.
Bottling up emotions, ghosting your therapist, and laughing off panic attacks with memes may feel easier than dealing with stuff head-on. But all that stress builds up — and eventually shows up in your body: as headaches, IBS, fatigue, burnout, or explosive breakdowns.
Being emotionally self-aware is the real flex. So go ahead — journal, go to therapy, meditate, cry, talk it out, unfollow toxic people. Your nervous system will thank you
5. Glued to screens like it’s a full-time relationship
We’re not here to shame you — we’re all screen addicts. But if your phone is the first thing you see in the morning and the last thing you scroll at night, it’s time for a digital detox.
Excess screen time has been linked to anxiety, sleep disorders, ADHD-like symptoms, and even bad posture that wrecks your back. Doomscrolling TikTok for hours is not the stress relief you think it is.
Try screen curfews. A no-phone zone in bed. Go outside without your AirPods. Talk to humans IRL. You’ll be surprised at how alive you feel when you’re not stuck in a dopamine loop curated by algorithms.
6. Thinking skipping meals is a cool “hack” for weight loss
Intermittent fasting, crash diets, and juice cleanses might be trendy on social media, but not eating enough is a fast lane to fatigue, hormonal imbalance, and brain fog.
Young adults — especially women — often treat hunger like an enemy. But your body’s trying to keep you alive, regulate your hormones, fuel your workouts, and protect your organs. Skipping meals — especially breakfast — confuses your metabolism and invites long-term issues like insulin resistance or fertility struggles.
Instead of fasting to impress your feed, eat to nourish your future self. Balanced meals, regular timing, and no guilt around carbs — that’s where the glow-up happens.
7. Treating stress like a status symbol
Being “so busy” has become a weird badge of honor. If you’re not stressed, overbooked, and borderline burnt out, are you even successful?
But constant stress is not a personality trait — it’s a health hazard. Chronic cortisol elevation messes with everything: digestion, immunity, skin, libido, and even your memory. Over time, it can lead to inflammation, heart issues, anxiety disorders, and burnout that doesn’t go away with a weekend trip.
What’s actually cool? Setting boundaries. Saying no. Having a slow Sunday. Taking breaks. Prioritizing joy. Stress isn’t a sign of success — recovery is.
So, what’s the bottom line?
The habits we pick up in our 20s and 30s don’t just shape our lifestyle — they shape our future health. And while hustle, independence, and aesthetic coffee photos are fun, they shouldn’t come at the cost of your mental and physical well-being.
There’s nothing “cool” about slowly burning out or breaking down. What’s actually cool? Sleeping enough. Eating real food. Feeling your feelings. Logging off. Saying no to that extra drink. Saying yes to rest.
Your gut, brain, skin, and future 40-year-old self will thank you for it.
