Do you ever feel exhausted by the constant pressure to keep up every day?
Your social media feed is filled with people traveling, attending exciting events, or celebrating career wins. So, it’s easy to start believing that staying constantly busy is the only way to keep up.
Your mind keeps racing with thoughts of what else you should be doing. You always feel pressure to stay productive, afraid of falling behind. This mindset can quietly build up stress and lead to FOMO (Fear of Missing Out). That feeling will only make you more anxious and disconnected from your own pace and priorities.
In this article, you’ll explore the benefits of JOMO (Joy of Missing Out) and practical strategies to shift from FOMO (Fear of Missing Out) to a more peaceful, intentional life. Keep reading to embrace JOMO by focusing on what truly matters to you.
Understanding JOMO vs. FOMO
JOMO vs. FOMO highlights two very different mindsets. One offers peace and presence, the other is driven by anxiety and comparison.
FOMO is a term for a phenomenon commonly seen on social networking platforms. It involves two key components: the perception of missing out and compulsively staying connected to avoid it.
If you experience FOMO, you feel anxious when you’re not part of conversations or trending activity. You frequently check your social media feeds and constantly seek updates on what others are doing. This is what often happens when social media use goes unchecked.
FOMO can negatively impact mental and physical well-being, leading to sleep disturbances, irritability, and anxiety. Cognitively, the constant digital connection through smartphones can reduce attention span, disrupt focus, and decrease overall productivity.
Knowing the differences between FOMO and JOMO helps you make healthier choices for your time, focus, and happiness.
Read more: FOMO-Proofing Your Workday: Strategies for Peak Productivity
What is the Joy of Missing Out (JOMO)?
JOMO refers to the positive emotional experience of choosing solitude, independence, or disconnection from others. Unlike FOMO, which is rooted in distress from missing out, JOMO emphasizes a sense of freedom and the decision to choose periods of disconnection.
In other words, JOMO is embracing independence and the joy that comes from it.
Solitude gives you a break from the constant flow of information and notifications that often overload your mind and drain your energy. You can more easily find contentment in not engaging and missing out on unnecessary obligations.
Embracing JOMO allows you to slow down, be present, and enjoy stillness.
Read more: How to Find Joy and Wonder for a More Fulfilling Life
The mental health benefits of JOMO
Excessive use of social media to the point where you neglect work, school, hobbies, or real-life relationships leads to negative consequences.
Problematic social media use may result in higher FOMO and lower levels of mindful attention, self-esteem, and overall life satisfaction. Therefore, staying present and paying attention to the current moment (mindful attention) is important as a buffer against FOMO.
If you are focused on what truly matters in the here and now, you are less likely to be distracted by what others are doing.
Less engagement in comparing oneself to others online is linked to:
- Improved self-esteem. Constantly comparing oneself to others on social media often leads to feelings of inadequacy. Thus, by limiting these comparisons, you can focus more on your values and achievements.
- Reduced anxiety. When you spend less time comparing yourself to others online, you’ll worry less about your appearance and what others think of you.
Thus, embracing JOMO tends to improve your overall mental health.
Practical steps to embrace the Joy of Missing Out
The joy of missing out is invaluable in today’s digital era.
But how can you start embracing JOMO? This section is to help you break free from the cycle of FOMO. With the following tips, you’ll learn to create a life that feels more intentional and fulfilling.
Here are some practical tips for getting over the fear of missing out and fully enjoying the joy of missing out.
Shift your mindset about missing out
Missing out doesn’t always mean losing something. It can actually be a gain.
When you choose not to join every event or follow every trend, you’re not falling behind. You’re reclaiming your time, peace, and focus.
Reframe your mindset about “missing out” as a rest and reflection on what truly matters to you. This opportunity can bring a deep sense of fulfillment.
In this space, you can try a simple journaling exercise. Ask yourself, “What matters most to me right now?”
You can also ask yourself to realign with your goals: “What has been working well, and what needs improvement?”
These reflections can help you shift from chasing everything to refocusing on your values.
Learn to say no without guilt
Setting boundaries is crucial for maintaining your psychological well-being. However, you may find it hard to do this because you don’t want to disappoint others. Here is how to say “no” politely.
Start by acknowledging the request. Then, use “I” statements to politely but firmly say no. Close with a positive remark. For example:
- “Thanks for inviting me! I already have something scheduled at that time. Let’s catch up another time!”
- “Thanks so much for the offer. I’m currently overwhelmed with work and need to focus on my deadlines right now.”
- “I really appreciate you thinking of me, but I’ll have to pass this time. I hope it goes well!”
Protecting your time is a powerful way to overcome FOMO. Instead of joining every event or trend, prioritize self-care and focus on what truly matters, helping you reconnect with yourself.
Limit social media consumption
Dealing with the fear of missing out means limiting social media consumption. Constantly scrolling through highlight reels of other people’s lives can trigger unhealthy comparisons, making you feel stuck.
Set daily screen time limits to avoid it. You can also unfollow accounts that drain your energy.
Being intentional with your online habits helps you focus more on your own life.
Read more: How a Digital Detox Will Help You Live a Better Life
Prioritize meaningful activities
Redirect your time and energy into activities that bring you joy. For instance, pursue a hobby or spend quality time with your loved ones. Doing things that align with your interests can improve your psychological functioning and increase your life satisfaction.
To identify meaningful activities, write down those that leave you feeling energized or proud afterward. Then, create another list of activities that make you feel drained. This way, you can distinguish between what’s truly meaningful and what’s simply filling your time.
Consider creating a schedule to stay focused and productive. Intentional scheduling can reduce unnecessary commitments and keep you aligned with your priorities.
Surround yourself with like-minded people
“You are the average of the five people you spend the most time with.” – Jim Rohn.
The people closest to you greatly influence who you become. That’s why it’s essential to build a supportive community that helps you embrace and maintain a JOMO mindset.
Among the people around you, choose those who encourage your growth and share similar values. Then, communicate your intention to slow down to them. Also, you can seek out communities that align with your interests.
This is a valuable step in overcoming FOMO. It offers a sense of support from being rooted in shared values rather than social pressure or obligation.
Your closest friends will remind you that it is okay to slow down and prioritize what truly matters to you. Accordingly, resisting FOMO and staying on track for a more fulfilling life is easier.
In conclusion
In a world that never stops moving, it’s easy to feel like you’re falling behind.
You fear that you will miss out on something, which can leave you stressed and wondering if you are doing enough.
Still, there is another way: choosing the joy of missing out.
JOMO is not about withdrawing from life. It is about living on your own terms. Set your boundaries, limit distractions, and prioritize what truly matters to you. Make space for what genuinely brings you joy.
Let go of what doesn’t serve you and embrace a more peaceful and happier life.
If you want to see more resources on joy, check out the Happiness Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Happiness Science Labs today.
Photo by karlyukav on Freepik
