How to easily overcome the fear of missing out mindset.

So, you know that anxious feeling when everyone’s posting pics of a party you couldn’t make it to, or your friends are all raving about the latest trend you haven’t caught onto yet?

That’s the fear of missing out (or FOMO for short).

It’s like this itch in your brain that you’re not in the loop on something, and you have a sense that life’s passing you by.

You’re worried that if you skip out on something, you’ll miss the chance for fun, success, or being part of the “cool” crowd; it’s that nagging sensation that you’re not making the most of the moment, and it often gets fueled by social norms (and media) where you’re being bombarded with glimpses of what seems like everyone else having a blast and leading super successful lives; a mixture of curiosity, jealousy, and the feeling that you’re not measuring up.

But hey, we all experience it now and then; just remember, you’re not alone in this FOMO boat.

How does FOMO impact people?

FOMO can really throw a curveball into how people act. Does this sound familiar? You’re scrolling through your social feeds, and there it is: you see your friends having a blast at a concert you didn’t know about.

Suddenly, the fear sets in that you’re missing out on something epic.

So, what do you do?

Well, FOMO can push you to make some interesting (if not questionable) moves.

You might impulsively buy tickets to the next big event, even if you’re not interested, just so you’re not left out.

Or you could find yourself saying “yes” to way too many invitations, overloading your schedule like a plate at a buffet.

Sometimes, FOMO can even mess with your decision-making abilities, and you might choose to attend something just for the sake of being able to say you were there, even if it’s not really your scene.

And don’t even get me started on the tech side; FOMO can have you glued to your phone, tablet, or computer, constantly checking for updates every two minutes, scared that something amazing and awesome is happening without you (how dare everyone, right?).

So yeah, FOMO can be a sneaky little influencer in how we behave, often pushing us to do stuff we might not have done otherwise.

But here’s the good news: We can control how FOMO impacts our lives.

How do we stop the impact of FOMO?

Here’s the deal: FOMO (fear of missing out) is the product of our unrealistic expectation that we can be a part of everything that’s noteworthy, important, fun, epic, and thrilling. Once we recognize that this is a false narrative, we can shift our focus to what’s in front of us, such as our current situation, relationships, and unique experiences, and learn to appreciate and find contentment in them without the need to compare ourselves to others (much like combating other fears and feelings caused by a general sense of dissatisfaction).

Ditching that FOMO mindset is a smart move, so here’s the lowdown on how to tackle it:

Get real with yourself

First, take a moment and be honest with yourself; does what you fear missing out on align with your interests and values? If it’s not, then it might be time just to chill out and remind yourself that not everything is meant for you, and I know that is easier said than done.

That FOMO hits you suddenly, without much warning, like a wave, making you wonder if you’re missing out on the time of your life. But wait, before you let that feeling take the wheel on your emotions, try to pause for a moment; take a step back and really ask yourself: Is this event truly something that aligns with my interests? Do I genuinely enjoy the event (or whatever)? Or, is it more really about not wanting to be left out? And you need to be honest here, or FOMO wins.

If the event you’re missing is just not your thing, there’s no shame in acknowledging that. It’s perfectly okay to admit that not everything that’s trending on social media is meant or intended (or suitable) for you.

It’s like passing on a dish you’re not a fan of at a buffet; you don’t have to take something to eat just because everyone else is enjoying it. Remind yourself that your interests and values are unique to you, and that’s a cool thing. Sometimes, missing out on something that’s not in line with who you are can be a blessing in disguise. It’s like skipping a movie that turns out to be not-so-great; you didn’t miss out on much, right?

So, be honest about what truly matters to you and not let FOMO pull you into things that don’t align with your genuine self.

Prioritize what matters to you

It can seem like you’re chasing your tail at times, but it is crucial to figure out what truly matters to you because if you’re busy trying to keep up with every single thing, you’ll exhaust yourself. Identify your priorities, the activities, people, and experiences that genuinely bring you joy and fulfillment.

Your life is a juggling act, trying to simultaneously keep work, hobbies, friends, family, personal time, and more in the air. FOMO often creeps in when you start tossing all these balls in the air, trying to catch every single one to avoid missing out. But let’s be honest; that’s a recipe for exhaustion and burnout.

Instead, take a step back and think about what truly lights you up; what activities, relationships, and experiences genuinely bring you joy and fulfillment? It’s like discovering what your favorite flavors of ice cream are; you savor your faves and leave the rest, and identifying your priorities is really no different.

By understanding what truly matters to you, you can also make intentional choices. If you know that spending quality time with your family or working on a passion project is what truly makes your heart sing, you won’t be as swayed by every flashy event or trend that pops up. It’s about crafting a life that aligns with your values and aspirations rather than one driven by the fear of missing out on every passing trend.

So, when FOMO tempts you, take a moment to assess. Ask yourself if this particular thing aligns with your priorities. If it doesn’t, it’s perfectly okay to let it pass. Prioritizing what matters is about something other than missing out; it’s about intentionally choosing where you want to invest your time, energy, and enthusiasm.

You may love the entire menu, but eventually, you need to just pick something to eat for dinner tonight.

Limit social media time

Social media is like FOMO’s best friend, so consider taking breaks or setting boundaries on how often you check your feeds. Remember, social media is like this virtual window to view the world, but guess what? It’s not the entire picture, not by a long shot.

We all know that feeling when you’re scrolling through your feed, and everyone looks so fab, having grand adventures, dressed up and out on the town, and devouring marvelous meals. But it’s important to remind yourself that, for the most part, you’re seeing the highlight reel, the heavily edited Instagram-worthy moments carefully chosen for public consumption. It’s like looking at a movie trailer; it’s exciting and enticing but doesn’t show you the whole story.

Setting boundaries on your screen time and taking breaks from social media can be a game-changer in addressing the FOMO factor. It’s like stepping out of that virtual whirlwind and back into your reality. By reducing the time you spend scrolling, you’re giving yourself space to focus on your experiences, thoughts, and emotions without constant comparisons.

Instead of seeing what everyone else is doing, you’re mindful of your present moment. You’re savoring that cup of coffee, laughing at a cheesy sitcom, or just lounging with your pet. It’s like stepping off the conveyor belt of FOMO and finding contentment at your own pace. Doesn’t that already sound lighter?

Remember, while social media has its perks, it’s also a magnet for FOMO-inducing trigger content. Taking control of your scrolling habits and keeping in mind that you’re only seeing a sliver of reality can help you keep that FOMO feeling at bay. Start enjoying your own unfiltered, unedited life, the real deal, not just the flashy snapshots.

Practice gratitude often

Focus on what you have rather than what you’re missing out on; that’s gratitude, and it can help shift your perspective and make you appreciate the things that are already present in your life.

When FOMO’s whispering that you’re missing out on all the fabulous stuff happening elsewhere, gratitude steps in and gently reminds you of the amazing stuff happening right here, right now: a pair of glasses that helps you focus on what’s in front of you.

It’s like pausing to appreciate the colors of a sunset, the laughter of a friend, or the cozy feeling of your favorite blanket. Gratitude encourages you to shift your perspective from what you don’t have to what you do have, and by acknowledging and cherishing the good things in your life, you create a buffer against FOMO’s influence. It’s not about pretending you don’t want exciting experiences but rather recognizing that your current experiences are pretty awesome, too.

Embrace the joy of missing out (JOMO)

Did you know there’s a flip side to FOMO called the joy of missing out (JOMO)? It’s about finding peace and happiness by doing things at a natural pace and enjoying your own company. JOMO is like giving yourself permission to slow down, tune in, and revel in the present moment.

Instead of chasing every invitation or opportunity to go out and do something, JOMO is about realizing that there can be immense joy in actually choosing to stay in and savor your own company. This mindset shift lets you appreciate the power of solitude, leisure, and self-care. It’s like deciding to have a movie night with yourself or spending hours engrossed in a hobby you adore. JOMO encourages you to disconnect from the constant whirl of external activities and connect with what truly makes you content.

Imagine you’re lying on your couch, not pressured to be anywhere or do anything. You’re content in your own skin, enjoying the simple comfort of being with yourself, celebrating your own company, and finding the joy in missing out on the external noise to create a feeling of inner peace and contentment.

So, when FOMO comes knocking, consider inviting JOMO to the party; it’s like sending an RSVP to happiness on your own terms.

Be present and avoid distractions

Instead of worrying about what’s happening elsewhere, learn to be present in the moment. Whether you’re at a gathering, reading a book, cooking a meal, or having a discussion, immerse yourself fully because this can help reduce the anxiety of missing out on something else.

Imagine you’re at a beautiful beach, but your mind is still stuck thinking about what’s going on in the office, or you’re watching a movie but constantly checking your phone for messages and updates; this is not being present, and you’re letting FOMO take control.

Being present is giving your full attention to the here and now, leaving your worries about the past and the future at the door, and fully immersing yourself in the current moment; your mind isn’t wandering to what might be happening elsewhere.

Think about it: if you’re worried about what you’re missing out on, you’re not truly experiencing what you’re actually doing at the moment, and being present helps you appreciate the little details, the conversations, the flavors, and the emotions that make each moment unique. By fully engaging in what you’re doing right now, you’ll create a powerful shield against FOMO’s powers. You’ll be acknowledging to yourself that where you are at the moment is meaningful to you and respecting that by eliminating distractions.

So, next time FOMO whispers in your ear, give it a firm “not today” and channel your energy into the magic of the present.

Learn to say no — often

FOMO can often lead to over-committing, so learn to practice saying no to things that don’t genuinely excite you or align with your goals. Despite what you may have been conditioned to think, it’s okay to set boundaries on time, decline invitations and requests, and take care of your well-being.

Learning to say “no” is an essential step in combating the FOMO factor; it’s about recognizing that your time and energy are precious commodities, and you don’t have to spend them on every single thing that comes your way. Just like you wouldn’t buy every item in a store just because they’re on display, you don’t have to commit to every event or opportunity just because they’re there.

When FOMO tries to nudge you into overcommitting, consider whether the invitation or opportunity aligns with your interests, values, goals, etc. Saying “no” doesn’t necessarily mean missing out on life; it means actively choosing what aligns with your path and what truly excites you.

It’s perfectly fine if you want to decline an invitation to a big event that everyone’s talking about because you’d rather spend a quiet evening working on your passion project or having dinner with a close friend. It’s about prioritizing what really matters to you and understanding that taking care of your well-being is not selfish; it’s essential. In my opinion, most people need to spend more time connecting the dots between saying no, reducing FOMO’s influence, and having more time to do what they want to do.

When you feel like FOMO is getting the best of you and pushing you into a scheduling frenzy, try practicing the gentle art of saying “no.” It’s like decluttering your calendar, leaving room for what truly lights you up and ensuring you have the energy for the things that matter most.

Cultivate self-confidence

When we are self-confident, we reduce the need to seek validation from others or feel the pressure to fit in everywhere.

Cultivating self-confidence is like donning a shield of authenticity, recognizing your worth, understanding your strengths and passions, and trusting your own decisions. When you’re confident in who you are and the choices you make, you’re less likely to feel the constant need for validation from others or the effects of FOMO.

I mean, when you know your favorite color is blue, you don’t fret about wearing red just because everyone else is, right? Similarly, when you’re confident in your choices, you don’t feel the need to follow every trend or attend every event just because it’s the popular thing to do.

Building self-confidence takes time, but it’s like investing in a lifelong friendship with yourself. When you’re secure in your own skin, FOMO’s voice becomes quieter because you’re not constantly seeking external approval. You’re content with your path and trust that your choices are guided by what resonates with you, not by what’s trending.

Celebrate others for a change

Instead of feeling jealous of others’ successes or experiences, celebrate their achievements genuinely.

Shifting your mindset to celebrate others is like turning FOMO’s negative energy into a high-five of positivity. It’s about acknowledging and appreciating the achievements, experiences, and successes of others; instead of feeling envious or competitive, you’re genuinely happy for them, like when your friend wins a prize, and you’re the first to cheer them on.

This shift in perspective has a magical effect on FOMO. Instead of being consumed by thoughts of what you’re missing, you’re channeling your energy into lifting others up.

For example, if you see your colleague scoring a big project at work, instead of feeling that pang of envy, you genuinely congratulate them and appreciate their hard work paying off. You don’t have to be a kiss-ass about it or anything, but by celebrating their win, you’re focusing on the positive vibes they’re putting out into the universe, and that positivity bounces right back to you. I swear it works.

Try transforming your mindset from “I’m missing out” to “I’m genuinely happy for you,” and watch how this not only conquers FOMO tendencies but also strengthens your relationships and makes room for a more supportive and joyful outlook on life: winner-winner chicken dinner.

Set gentle life goals

When you have clear goals, you’re more likely to be focused on your own journey, and FOMO becomes more like a distant distraction.

For example, if you were climbing a mountain, you’re probably not looking around wondering what others are doing; you’re focused on each step, each milestone that brings you closer to the summit. Similarly, when actively working towards your goals, the need to constantly check what others are up to diminishes.

Having goals adds purpose and direction to your life, like putting pieces in a puzzle together that create the whole picture. Instead of feeling anxious about what you might be missing, you’re excited about what you’re achieving. Your focus shifts from the sidelines to center stage, and FOMO takes a back seat to your aspirations.

So, when FOMO tries to cloud your vision, set your sights on your goals instead and steer your life towards a destination you’ve chosen, making each decision purposeful and satisfying.

Closing thought

Remember, FOMO is a natural feeling we all experience now and then within moderation, but it doesn’t have to dictate and control our choices or emotions. Gradually incorporating these strategies can help you let go of the fear of missing out and live a more contented and fulfilling life; changing your mindset just takes a little time and practice, but it is possible (and worth it).