Ever found yourself doom-scrolling late at night, seeing friends at an event you weren’t invited to, or someone booking yet another dreamy holiday while you’re sitting at home in your pajamas? That little knot in your stomach? That’s FOMO—fear of missing out. And let’s be honest, it can make us feel a little bit rubbish.
We all experience FOMO in some way. Maybe it’s seeing colleagues smashing it at work while you’re still figuring things out. Maybe it’s feeling like you should be going out every weekend because everyone else seems to be. Or maybe it’s that creeping doubt that you’re not doing enough with your life.
The thing is, FOMO isn’t just about wanting to be everywhere at once. It can bring up some uncomfortable (and, let’s be real, ugly) emotions—like jealousy, self-doubt, or feeling like we’re constantly behind. It can push us into saying “yes” to things we don’t actually want to do or make us feel drained because we’re trying to keep up with everyone else. Sound familiar?
Why Does FOMO Hit So Hard?
At its core, FOMO is about comparison. We see a highlight reel of someone else’s life and assume we’re missing out on something better. Social media doesn’t help—it’s designed to keep us watching, scrolling, and feeling like there’s always something else we should be doing. And as adults, FOMO isn’t just about missing a party; it seeps into our careers, relationships, and even personal goals.
Some ways it shows up:
- Overbooking Yourself – You say yes to every plan, event, or opportunity just in case it’s “the one” you’ll regret missing. (And then you feel exhausted.)
- Compulsively Checking Social Media – You don’t even care about the event, but you still check the photos because what if it was amazing?
- Feeling Stuck in Comparison Mode – Someone else’s success, relationship, or exciting plans suddenly make you doubt your own choices.
- Impulsively Changing Plans – You were happy with your cozy night in… until you saw people out and suddenly felt the need to be there too.
How to Keep FOMO From Running Your Life
So, how do we stop this little monster from creeping in? It’s not about shutting yourself off from the world; it’s about getting really clear on what actually makes you happy, rather than chasing what looks good on someone else’s feed.
- Pause Before Reacting
The next time you feel that pang of FOMO, stop and ask yourself: Do I actually want to do this, or do I just feel like I should? Being aware of that distinction is powerful. - Limit Social Media (Even Just a Little)
Try taking a break from scrolling when you feel overwhelmed. A simple “no Instagram after 9 PM” rule can do wonders. - Practice Gratitude
It sounds cheesy, but listing three things you’re grateful for shifts your focus back to what’s going right in your life. - Find Joy in the Present
Instead of worrying about what you could be doing, be present where you are. Whether it’s a night in or a casual coffee with a friend, soak up those small, good moments. - Remember: No One Has It All
Even the people who seem to have the most exciting, picture-perfect lives have their own struggles. You just don’t see them.
FOMO can trick us into thinking we’re always behind, always missing out. But the truth is, life isn’t about ticking off every experience—it’s about creating the moments that you actually want. So take a breath, put your phone down for a sec, and remember: you’re not missing out, you’re exactly where you need to be. 💛
Studio Nine 