Hinge’s Secret to a Great Social Life: Show Up, Then Know When to Leave

For years, the unspoken rule of a “good” social life was staying out late and showing up everywhere. But new Hinge research from its One More Hour program shows that the key to meaningful connection isn’t staying the longest — it’s knowing what Hinge calls your “social sweet spot” and leaving before you’re drained.

The challenge is that most people aren’t aware of their social sweet spot. With Hinge’s “Social Energy Study” — conducted with over 10,000 participants — 45% of people globally say they don’t fully understand their own social limits. This includes 49% of Gen Z, compared to 41% of millennials.

What is a “Social Sweet Spot”?
Your social sweet spot is the amount of time you can spend around others before you lose energy, become overstimulated, or emotionally checked out. Hinge’s findings reveal that 38% of people start feeling drained after just two to three hours of socializing.

Why Overstaying Hurts Connection
Many people feel trapped between extremes: staying out longer than they want out of fear of missing out, or skipping plans altogether to “protect their peace.” Both choices often leave them disconnected. 62% of Gen Z report they frequently experience social burnout.

Licensed therapist and Hinge’s Love and Connection Expert shares, “Sometimes we worry about leaving because we are afraid that our departure will mess up the vibe, unintentionally communicate that we are not having a good time and are ready for it to end, or that it will disappoint others. However, leaving doesn’t have to feel like abandoning the moment. In fact, a loving exit can deepen the connection because it communicates genuine care and self-respect simultaneously.”

The solution isn’t all or nothing. It’s knowing your threshold and respecting it. By stepping away before energy dips, connections feel stronger and time spent together feels more intentional.

Why This Is Surfacing Now
Social media mentions of “social burnout” have grown over 500% in the past two years*. As Gen Z is actively rethinking how to balance well-being with friendship, there is a path forward to showing up for friends and giving yourself space to recharge.

How To Protect Your Energy and Still Show Up
Track your social sweet spot. Notice how long you feel energized in different settings, and don’t be afraid to end the outing when you’ve hit your limit.

Moe Ari advises, “People love feeling like they can predict the ending. So if you let people know 20 minutes or so before you’re going to leave, it helps the transition feel soft and less abrupt.”

By tuning into your energy levels, you can show up fully for friends without overextending yourself.

Methodology

From May 2025 to July 2025, Hinge, in partnership with FOOD and ON ROAD, conducted a mixed-method global study to better understand how Gen Z is navigating connection today. The research surveyed 10,000 participants aged 18–65 across five countries (U.S., U.K., Australia, France, and Germany), complemented by in-depth qualitative methods including digital diaries, online interviews, and in-person ethnographic observation. Together, these approaches provided a comprehensive view of how social habits, energy levels, and community rituals shape young adults’ experiences of connection and loneliness.

*Search and social volume insights provided using two-year trend data from Keywords Everywhere, a Google search volume analytics platform, and social listening platforms, Brandwatch and YouScan.