How to Overcome FOMO in the Social Media Era and Focus on Yourself

Written by Aulhia Putri Ramadhani

Source: freepik.com

You’re lying in bed, scrolling through Instagram at 1 a.m. Your friends are visiting a famous place, someone else just got an internship at a big company, and another is traveling to Bali. Suddenly, you feel like you’re falling behind. Sound familiar? You’re not alone. Many young adults know this feeling all too well, the “Fear of Missing Out,” or FoMO, that creeps in after spending time on social media. But here’s the good news: FoMO isn’t a life sentence. With the right mindset and habits, you can turn that anxious “I’m missing out” into the empowering “I’m right where I need to be”.

FoMO and social media are two very related things. A study revealed that FoMO is often caused by addictive behavior towards social media, which also has the potential to encourage excessive use of social media, triggering cognitive failure (Montag & Markett, 2023). This will result in reduced focus when working and doing daily activities. Kinda dangerous, isn’t it?

So what are the strategies to overcome the FoMO feeling?

1. Mindful Use

One powerful way to reduce FoMO is to use social media consciously and wisely. A study has shown that people who are trained to apply “mindful use” are able to reduce their time on social media, avoid passive scrolling, and no longer compare themselves with others too often (Beard, 2025). According to the New York Post, there are four key steps that can be applied: first, recognize when social media has a positive or negative impact on you; second, understand that the posts you see are only the best side that has been curated, not the whole reality; third, get rid of accounts that trigger negative feelings; and fourth, prioritize active interactions such as replying to comments or sending messages instead of just being a passive audience. This approach is considered much more effective and sustainable than a full stop, as you can still connect with others while maintaining your mental health.

2. Social Media Break

When your mental state is really bothered by social media, maybe you need a break from the hustle and bustle of social media. A study found that a one-week social media hiatus can improve mental well-being and strengthen social connectedness, as well as reduce feelings of FoMO (Brown & Kuss, 2020). However, the challenge with this strategy is that notifications often pop up and trigger feelings of FoMO. Therefore, turning off notifications or temporarily deleting social media apps can be an effective strategy to overcome this challenge. You can replace your social media scrolling time with productive activities, such as reading books, exercising, or spending time with family and friends. This will make your mood and focus more stable!

3. Build Your Self-esteem

FoMO often thrives when our self-esteem depends on the validation of others, such as the number of likes or comments on social media. To break this cycle, it’s important to build solid self-esteem from within, not from social media recognition. You can start by finding activities or goals that are meaningful to yourself, whether it’s developing new skills, contributing to your community, or simply building new positive habits for yourself. When our focus shifts to achievements that have personal value, self-confidence will naturally grow and the need to constantly compare ourselves with others will naturally diminish. 

Overcoming FoMO doesn’t mean that you have to erase your entire digital footprint or cut yourself off from the outside world. The key is in how you consciously manage your social media, give yourself a break, and build a sense of confidence that doesn’t rely on online validation. With these simple steps, we can transform social media from a source of anxiety, to a space that supports personal growth, so instead of asking “What am I missing?”, start asking “What can I enjoy today?”, because the best life is the one we actually live, not the one we see on screen.

References

Beard, M. (2025, March 15). Four tips for a healthy social media experience. New York Post. Retrieved August 13, 2025, from https://nypost.com/2025/03/15/health/four-tips-for-a-healthy-social-media-experience/

Brown, L., & Kuss, D. J. (2020). Fear of Missing Out, Mental Wellbeing, and Social Connectedness: A Seven-Day Social Media Abstinence Trial. International Journal of Environmental Research and Public Health, 17(4566), 1-18. doi:10.3390/ijerph17124566

Montag, C., & Markett, S. (2023). Social media use and everyday cognitivefailure: investigating the fear of missing out and social networks use disorder relationship. BMC Psychiatry, 23(872), 1-9. https://doi.org/10.1186/s12888-023-05371-x