Ever scrolled through social media and felt that familiar dread? All these people are leading the life you want. Suddenly, your own progress feels small. That sinking feeling in your gut? That’s FOMO—the Fear of Missing Out.
It’s that nagging worry that everyone else is having amazing experiences while your life passes by in boring normalcy. And in today’s world of constant updates and perfect social media posts, FOMO hits harder than ever.
What Is FOMO?
FOMO is more than just a trendy acronym. It’s the anxiety that strikes when exciting, important things are happening, but you’re not in it. It’s not just about missing events, but the fear of never having a chance again.
The feeling isn’t new, but modern tech makes it constant. You’re watching people’s lives play out online 24/7, often not just your friends, but strangers and influencers you admire.
And it’s not always about big milestones. It can be as simple as seeing someone’s massive book collection and feeling like you’re falling short. Maybe you’re not smart enough, or successful enough, to afford the same.
Humans are social creatures who want to belong. When others are doing things you’re not, it can make you feel left out, behind, or not enough.
Root Causes of FOMO
Several factors create the perfect storm for FOMO in modern life:
Social media and constant connectivity.
With smartphones always within reach, you’re never more than seconds away from seeing what everyone else is doing.
What many fail to realize is that social media is filtered. People share their best moments, not their mundane Tuesdays or personal struggles. You’re not seeing 100% of their journey.
Information overload.
You’re constantly hit with options: what to watch, where to travel, which career path to follow. The internet throws everything at you, all at once. Every time you say “yes” to one thing, you’re automatically saying “no” to dozens of others.
That’s where the “what ifs” creep in. When you’re surrounded by endless possibilities, it’s easy to feel like you’re missing out no matter what you choose.
Culture and society.
Success is often shaped by what your culture or society values. For some, it’s wealth and fame. For others, it might be family, education, or career status. Cultural norms create an unspoken checklist of what a “good life” should look like.
People who tick those boxes get praised and celebrated. That kind of recognition sends a clear message: this is what you’re supposed to aim for. If your life doesn’t match that script, you can start to feel behind, or that you’re doing it wrong.
Personal insecurities.
Everyone hits a point where they feel unsure about their identity or direction in life. In those moments, seeing someone else who looks confident and successful can hit hard.
It stirs up doubts you were trying to ignore. Suddenly, your choices feel smaller, your progress slower, and your wins less meaningful.
How to Manage FOMO: 7 Simple Tips
These root causes stack fast, often causing more harm together than they would on their own. Here are a few ways you can manage your FOMO:
Know what success means to you.
Take time to define success on your own terms. What does a meaningful life look like for you?
Write it down. Be specific. Maybe it’s having time to read every day, building a career you enjoy, or feeling at peace with where you are.
When you know what you’re aiming for, you’re less likely to get distracted by someone else’s path. You stop chasing what looks good and start building what feels right.
Digital detox.
You don’t have to be a digital hermit. But you do need to take a break, or curate what you consume.
Start by cutting down your screen time. Set specific windows during the day to check social media. Outside those times, keep the apps closed. This helps break the habit of constant scrolling.
Disable your non-essential notifications. You don’t need to know every time someone posts. Do this on both your app and phone settings.
Create tech-free zones. Make your bedroom, dining table, or morning routine a phone-free space. These small gaps of silence give your brain a break and help you stay grounded.
Deleting social media altogether is tough and not always realistic. But even small changes can give you back control of your life.
Pause before you react.
A lot of times, FOMO can be a knee-jerk response. Instead of reacting right away, give yourself time to process it first.
During that time, avoid making any big decisions or jumping into something just because it looks exciting. Let the initial rush settle.
Ask yourself: Do I really want this? Or am I just afraid of being left out? Waiting helps you see the difference between genuine interest and impulsive reaction. It also gives you time to weigh how that choice fits into your values, time, and energy.
If it still matters after a day, go for it. But if it doesn’t? You’ve saved yourself time, stress, and possibly money.
Turn FOMO into JOMO.
FOMO tells you that saying “no” means you’re falling behind. But here’s the truth: every “no” is also a “yes.”
When you turn down things that don’t align with your goals or values, you make room for what matters to you. That’s the heart of JOMO: the Joy of Missing Out.
You can’t be everywhere and do everything. What you need to be is present where you thrive. Feel proud. You’re choosing a path that’s yours.
Start a simple gratitude practice.
Each night, write down three good things from your day, no matter how small. Maybe it was a good cup of coffee, a kind message, or a few quiet minutes to yourself. This simple habit trains your brain to focus on what’s working, instead of what’s missing.
At the end of each week, make a quick list of what you accomplished. Finished a draft? Sent a pitch? Wrote for just 15 minutes? It all counts. Progress isn’t always loud. It often shows up in small, steady wins.
Over time, this practice shifts your mindset. Instead of comparing yourself to others, you start measuring success by your own journey.
Cut the clutter.
Physical and mental clutter are closely connected. If your space is overloaded with things you don’t use or need, it’s hard to focus on what really matters.
Start by simplifying your physical space. Take a weekend or a few evenings to go through your room, desk, or digital files. Donate or recycle items you no longer use. Organize the things that you need in a way that feels calm and functional.
Now, take this concept into your digital life. Unsubscribe from unnecessary email lists, delete apps you rarely use, and unfollow influencers that don’t bring value to you. Less distraction means fewer triggers for FOMO.
Even the activities you engage in can be simplified. Many people find themselves jumping from one hobby to the next, barely diving deep into any of them. Instead, focus on a few that genuinely interest you, and commit to them.
Revisit your “why”.
What is the reason behind your choices, goals, and values? Maybe you’re writing to tell stories that move people. Maybe you’re building a career that gives you flexibility or creative freedom. Whatever it is, reconnect with it often.
Your “why” is your anchor. It keeps you grounded in a world full of distractions.
But also, give yourself room to evolve. You’re allowed to grow. Your “why” isn’t set in stone. As your life shifts, your goals and values might too.
How do you manage your FOMO? Share your thoughts below!
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Cole is a blog writer and aspiring novelist. He has a degree in Communications and is an advocate of media and information literacy and responsible media practices. Aside from his interest in technology, crafts, and food, he’s also your typical science fiction and fantasy junkie, spending most of his free time reading through an ever-growing to-be-read list. It’s either that or procrastinating over actually writing his book. Wish him luck!
