how to let go of FOMO

Have you ever felt anxiety or even envy while scrolling through your phone? Maybe you saw your friend’s holiday pictures on social media, Instagram stories from a party you weren’t invited to, or just random influencers’ posts from expensive dinners, or exclusive events and suddenly your own day, no matter how peaceful and productive, feels unimpressive next to theirs.

This creeping feeling is called FOMO (Fear of Missing Out). It’s a mix of anxiety, comparison, and the belief that something better is happening elsewhere and you’re being left behind. In our world where social media highlights the best 5 seconds of everyone’s lives, it’s no wonder that FOMO has become a daily emotional companion for so many of us.

But the truth is, if you’re always worrying about what you might miss, you’ll end up missing what’s right in front of you. FOMO can steal your peace, your presence, and your values.

In this post, I’ll explore what FOMO looks like in your life, why letting go of FOMO matters, mindset shifts, and practical exercises to break the cycle.

What FOMO looks like in your life

FOMO is usually not loud. It often ruins peaceful moments quietly. If you've ever felt uncomfortable after checking your phone or found yourself unable to enjoy the present because of what might **be happening elsewhere, you've experienced its effects firsthand.

Signs and symptoms of FOMO:

• Constantly checking social feeds: You scroll not just for updates, but to make sure you're not missing something important or exciting.
• Anxiety about events you’re not part of: Even if you had no real interest in going, not being invited triggers a sense of exclusion.
• Difficulty saying “no”: You overcommit or attend things out of obligation, afraid that skipping out means falling behind or missing out on potential connections.

What are the driving forces behind it?

FOMO isn’t just about missing a party. It’s the belief that you're not living life to the fullest while others seem to be. At its core, FOMO is often fueled by emotional patterns we don’t always recognize:

• Social comparison: You measure your life against highlights shared on social media, forgetting that you’re only seeing the best and most filtered moments from others’ lives.
• Perfectionism and unrealistic expectations: You feel pressured to be constantly achieving, exploring, and maximizing every moment, leading to burnout and dissatisfaction.
• Fear of regret: You worry that if you don’t say “yes” or jump into every opportunity, you might regret it later or miss out on something that could have been life-changing.

Recognizing these underlying forces is the first step to overcoming FOMO. When you can identify what's at the root of it, you can begin to shift your mindset and reclaim your sense of peace.

Why letting go of FOMO matters

Overcoming FOMO is crucial for improving your overall well-being and achieveing a more balanced, fulfilling life. Constantly chasing after the next “big thing” can take a serious toll on your mental health, relationships, and productivity. Here’s how:

• Mental health impact: FOMO can cause stress, anxiety, and even poor sleep. Constantly comparing your life to others’ can trigger feelings of inadequacy, leaving you on edge and overwhelmed. Over time, this anxiety can build, affecting your mood and daily functioning.
• Relationships: FOMO often leads to strained friendships. When you’re constantly preoccupied with what everyone else is doing, you’re not fully present for the people who matter most. This can result in less genuine connections, as you’re either distracted or trying to keep up with too many social demands.
• Productivity & creativity: Your mind becomes distracted. Instead of focusing on your goals or creative projects, you’re chasing after external validation or experiences. This scattered attention leads to burnout, leaving you drained and uninspired.

When you let go of the constant need to keep up with others, you free yourself to focus on what truly matters to YOU, which can lead to greater happiness, less stress, and stronger connections with the people around you.

Mindset Shifts and Practical Exercises to Break the Cycle

Overcoming FOMO starts with a shift in how you view your time, your choices, and what really matters. Incorporating the following daily practices in your life can help you break the cycle of constant comparison and anxiety.

• Embrace gratitude over comparison: Instead of comparing your life to others’, practice gratitude for the present moment. FOMO thrives when we focus on what we don’t have, but gratitude shifts that focus to what we do have.
  • Exercise: Start a daily gratitude journal. Each morning or night, write down three things you're thankful for. This simple habit helps train your brain to notice the positive things in your life rather than what’s missing.
• Cultivate an abundant mindset: FOMO often comes from the feeling that there’s not enough, whether that’s happiness, opportunities, or success. Shifting to an abundance mindset is recognizing that there’s plenty for everyone.
  • Exercise: Every time you catch yourself feeling envious, pause and remind yourself that there are endless opportunities for growth and joy in your own life.
• Set clear priorities: One of the biggest drivers of FOMO is the constant feeling that you should be doing more. By getting clear on your values and priorities, you can make decisions based on what truly matters to you.
  • Exercise: Identify your top 3 priorities in life—whether that’s family, career growth, or self-care—and let these guide your choices. When opportunities or events arise, ask yourself: Does this align with my priorities? If not, it’s okay to say no.
• Practice JOMO (the Joy of Missing Out): It’s time to embrace the idea that there’s joy in missing out. When you choose to say no to activities or commitments that don’t serve you, you’re giving yourself space to recharge and focus on what you need.
  • Exercise: Plan a “JOMO day” each week. Pick a day or just an afternoon where you say no to everything and spend time alone, doing something that truly nourishes you. Whether it’s reading, working out, or simply doing nothing, this practice can help you reconnect with yourself.

Incorporating these practical exercises into your daily routine can help you break free from FOMO and bring more peace and fulfillment into your life. Over time, you'll learn to enjoy the present moment and let go of the pressure to keep up with everyone else.

Hopefully, you can see now that letting go of FOMO isn’t about cutting yourself off from the world or missing out on joy. It’s about choosing to live with intention. It means honoring your own pace, your own priorities, and your own definition of a meaningful life. When you stop chasing what’s happening out there, you make room to fully engage with what’s happening right here, within yourself, your relationships, and your everyday moments.

FOMO will still show up now and then and that’s okay. The goal isn’t to eliminate it completely but to recognize it when it arises and meet it with awareness instead of anxiety. With simple mindset shifts and intentional daily practices, you can build a life that feels present, grounded, and fulfilling, one that doesn’t need to be measured against anyone else’s.

If you’re looking for more support on your mindfulness journey, download our free guide now and take the next step towards a more fulfilling life. It’s filled with practical and meaningful steps to help you create a version of life that feels truly aligned with who you are. And if you need daily reminders and inspiration to stay on track, follow us on Instagram and TikTok @flourishyou.eu.