Ever scroll through your phone and feel that familiar pang of dread? It seems like everyone else is on a fabulous vacation, at a perfect party, or achieving some huge goal. You're just on your couch.
I know that feeling all too well. They call it FOMO—the Fear of Missing Out. For years it was a quiet poison in my life. It whispered that I wasn't enough. That I was falling behind. This feeling fueled some of my worst habits from binge eating to endless hours of gaming. I was trying to fill a void that social media was making bigger every day.
But I found a way out. It wasn't about trying to do more or be everywhere at once. It was about finding peace right where I was. It took time and a lot of work but it was worth it. If you're tired of feeling anxious and inadequate here are the 15 steps that helped me overcome FOMO for good.
1. Name the Feeling
You can't fight an enemy you don't acknowledge. When that anxious feeling hits just say it. "This is FOMO." Naming it takes away its power. It turns a big scary monster into a simple, common feeling. A feeling you can manage.
2. Ditch the Highlight Reel
Remember that you're comparing your behind-the-scenes footage to everyone else’s highlight reel. Nobody posts about the boring Tuesday afternoon the argument with their spouse or the pile of laundry. Social media is curated. It’s not real life.
3. Unplug on Purpose
You don't have to delete all your apps. Just be intentional. Set specific times to check social media. Maybe 15 minutes in the morning and 15 in the evening. The rest of the day your life is your own. Not a reaction to someone else's.
4. Shift from "Missing Out" to "Choosing In"
This is a simple but powerful mind shift. You aren't "missing" that party. You are choosing a quiet night to recharge. You aren't "missing" a crazy work schedule. You are choosing to protect your peace. You are in control.
5. Define Your Own "Good Life"
What does a successful happy life look like to you? Not to an influencer. Not to your old high school friends. To you. Write it down. Maybe it’s a strong faith a healthy body and deep relationships. When you know what you're building you stop getting distracted by what everyone else is doing.
6. Build a Simple Routine
A routine is your anchor. It grounds you in your own life. It doesn't have to be complicated. My most productive days come from just 2–4 hours of focused deep work. The rest of the day is for life. For family. For rest. A simple routine gives your day structure and purpose. It leaves less room for FOMO to creep in.
7. Discover JOMO (the Joy of Missing Out)
Embrace the peace of not being everywhere. Find joy in a quiet cup of coffee. A good book. A walk outside. A focused work session. These moments are where real life happens. They're not flashy but they are deeply fulfilling.
8. Plan Your Own Highlights
Don't wait for life to happen to you. Plan things to look forward to. It doesn't have to be an expensive vacation. Plan a weekend hike. A coffee date with a close friend. A visit to a museum. Give your future self something real and exciting to anticipate.
9. Celebrate Your Small Wins
When I was losing over 110 pounds I didn't focus on the huge number. I focused on the next good meal. The next workout I didn't skip. Each small win built momentum. Celebrate your small victories. Did you stick to your screen time limit today? Win. Did you choose a healthy meal? Win. These small wins build self-respect and prove you're on the right track.
10. Practice Daily Gratitude
FOMO thrives on what you lack. Gratitude thrives on what you have. Every day take a moment to thank God for three specific things. Your health. Your family. A roof over your head. A beautiful sunset. When you focus on your blessings the desire for what others have starts to fade.
11. Connect with Real People
Likes and comments are not connections. Call a friend. Visit your parents. Have dinner with your family with all phones put away. Go to church and talk to people in your community. Real human interaction nourishes the soul in a way that digital interaction never can.
12. Serve Someone Else
The fastest way to get out of your own head is to help someone else. Volunteer at a local charity. Help an elderly neighbor with their groceries. Offer to babysit for a tired parent. When you focus on the needs of others your own anxieties seem much smaller.
13. Pray and Reflect
When you feel the urge to scroll and see what you're missing stop. Take that time to pray instead. Talk to God about your anxieties and your desires. Ask for strength and guidance. Five minutes in prayer will do more for your soul than an hour of scrolling ever could.
14. Find Your Purpose in God
This was the biggest step for me. I realized that my value doesn't come from my accomplishments or what other people think of me. My value comes from the fact that I am a child of God. When you are living for an audience of one what the rest of the world is doing loses its grip on you. My faith became my foundation and it's the strongest defense against FOMO there is.
15. Read Something That Matters
Feed your mind with substance not just social media fluff. Read the Bible. Read books by great Christian thinkers. Read stories of people who lived lives of purpose and service. What you feed your mind will shape your desires.
Overcoming FOMO is a journey. It’s about intentionally turning your focus away from the noise of the world and toward the things that truly matter. It's about building a life that is so rich and meaningful you no longer fear you're missing out on anything.
So here's my question for you: What is one small thing you can choose in on today?
