Going Out Tonight? Here’s How To Make Sure You’ll Still Feel Good Tomorrow

There’s a specific kind of optimism you feel before a night out.

It shows up in the group chat first, usually with someone saying, “Let’s go out tonight?” followed by emojis that suggest nobody has any intention of productivity tomorrow. Then it spills into the house: music too loud (and too early), outfits debated like major life decisions, and everyone acting like sleep is optional.

But since I began training as a counsellor, I’ve started noticing that the difference between a good night and a rough next day usually isn’t the big moments. It’s the handful of small decisions made before you leave the house and throughout the night – whether that’s with drinks, staying out longer than you want to, or saying yes to a vape without really thinking about it.

Here’s a guide to recognising those key moments to make the next day a little bit gentler.

Eat something for your future self

I used to underestimate how many terrible mornings are just the consequence of going out on two chips and misplaced confidence.

Eating before going out is structural support. You’re basically telling your body: We are not doing chaos on an empty foundation tonight.

Nights out already come with enough variables: noise, timing and social pressure. It’s even more chaotic when alcohol and vaping are thrown into the mix. Starting under-fuelled just means everything hits faster and sticks harder. Having a bite to eat is simply looking after your future self.

Decide on your vibe to avoid the group deciding for you

The group chat is not a neutral space; it’s a feedback loop powered by everyone else’s energy. Once you’re out, the night starts making decisions for you unless you’ve quietly set your own direction first.

I don’t mean strict rules. I mean a loose internal direction, like:

● I want to remember most of this.

● I want to feel productive and energised tomorrow.

● I want to stick to my daily budget and not spend on things I don’t need.

● I want to be in control – not the alcohol or the nicotine.

While writing it down might feel a bit serious, in practice it just means you’re less likely to get swept into autopilot decisions that feel normal in the moment but confusing in the morning. The kind where you don’t really notice how many drinks you’ve had, or how many times you’ve said yes to a vape just because it was there.

Set yourself up before you leave

Something I’ve noticed, both socially and through my counselling training, is that the easiest decisions are often the ones you’ve already made before leaving the house.

If you’re trying to cut back or stop vaping, consider leaving your vape and lighter at home. Removing that easy access can make it much simpler to stick to the choices you’ve already made, rather than relying on sheer willpower later in the night.

It also helps to bring something else you’ll naturally reach for. Gum or mints can keep your mouth busy, a portable charger means you’re less likely to be caught bored and aimless with a dead phone when someone offers you something you’re avoiding, and having a cold drink or some food on hand can help redirect those automatic moments where you’d usually reach for a vape.

The goal isn’t to make the night feel restrictive. It’s to remove some of those tiny decisions that become harder once you’re tired, drinking or caught up in the energy of the group. Small choices made before you leave can make it much easier to stay intentional while you’re out.

I’ve also started defaulting to simple, low-energy responses:

● “I’m alright, thanks.”

● “I’m pacing it.”

● “Not tonight.”

● “I’m quitting.”

No speeches. No justification. And honestly, most people move on faster than you think they will.

“I’ll slow down later” is a lie we all tell

The first hour of a night out tends to shape the rest more than people realise. You’re arriving, catching up, ordering quickly and trying to match the energy of the group. That’s usually when people overshoot without meaning to.

From a behavioural perspective, it makes sense. Once momentum kicks in, people tend to respond to the environment around them rather than pause and make intentional decisions. Whether it’s another drink, staying out longer or reaching for a vape, those choices can quickly become automatic.

I’ve found it helps to slow things down early instead of treating the night like something to keep up with. Giving yourself space to check in can make it easier to avoid overdoing it and feeling worse the next day.

Leaving at the right time is its own skill

We put thought into getting ready, making plans and arriving with the right energy. Very few people think about the point where they’re actually done for the night, so what happens instead is they keep extending things past the moment they stopped genuinely enjoying themselves.

That’s usually where the next-day regret lives. Not necessarily in the big moments, but in the final hour when everyone’s tired, decision-making gets blurrier and “just one more” stops meaning anything.

I don’t think leaving at the right time is about discipline. It’s about recognising when your body or mood has quietly shifted, even if the rest of the group hasn’t yet.

There’s a difference between ending the night on a high and ending it depleted. I’ve found the mornings I feel best are usually after nights where I left on my own time, instead of kicking on because I felt obliged to.

The best nights often come from staying connected to how you’re actually feeling, rather than defaulting to routine.

This article is produced by Broadsheet in partnership with Quit. For free information, tools and support to quit vaping or smoking, head to quit.org.au.