FOMO Is Out, 'JOMO' Is In: How To Embrace The Joy Of Missing Out

Missing out on something doesn't have to be as bad as it seems, according to psychological research.

By Mark Travers, Ph.D. | February 13, 2024

In our digitally-driven world, bombarded by constant connectivity and information overload, the pursuit of the "Joy of Missing Out" (JOMO) has become a vital refuge for our mental well-being. As the antithesis to the ubiquitous "Fear of Missing Out" (FOMO), JOMO urges us to relish the present, find contentment in solitude and prioritize genuine connections over the ceaseless buzz of digital chatter.

A growing body of evidence highlights the benefits of JOMO, with some revelations occurring serendipitously. A notable instance unfolded on October 4, 2021, when a global disruption due to Meta's technical failure caused a six-hour outage of Facebook, Instagram and WhatsApp. Subsequent surveys among social media users revealed a dichotomy of experiences: while many felt stress due to the temporary loss of access, a subset discovered a sense of relief and even experienced positive emotions, capturing the essence of JOMO.

It's crucial to recognize that the pursuit of JOMO in the information age doesn't imply apathy or a disregard for important global events. Instead, it underscores the significance of mindful consumption—choosing when and how to engage with sensational, overstimulating or potentially triggering content—ensuring a balanced approach to consumption that safeguards mental and emotional health. The pursuit of JOMO can help you achieve the delicate balance between staying informed and preserving overall well-being.

Moving beyond the well-trodden paths of logging off social platforms, here are two underexplored ways to cultivate the elusive yet invaluable joy of missing out in our lives.

1. Curate Your Feed

It might not be essential to disconnect entirely for the sake of cultivating JOMO. Some researchers propose that embracing mindful habits to regulate social media usage can be key in transitioning from FOMO to JOMO without completely abandoning social media. The initial step involves developing greater awareness of your media consumption patterns.

Managing the constant barrage of news can induce stress and anxiety, underscoring the need for a strategic approach to staying informed. Instead of succumbing to distressing headlines or the pressures of constant updates on social media, intentionally curate your feed to make your online presence purposeful.

• Select reliable sources and designate specific time slots for updates to create a space for tranquility amid the chaos.
• Follow accounts aligned with your values that inspire, educate, or bring joy. Unfollow or mute accounts causing negative emotions or unnecessary stress.
• Personalize your feed with diverse viewpoints for a richer social media experience. Exploring new genres and perspectives also helps in challenging preconceptions and promotes a well-rounded understanding of a myriad of issues.

Being intentional about media consumption empowers us to deepen connections with our surroundings, relationships and personal experiences, setting in motion a transformative practice that liberates us from digital noise and allows a fuller appreciation of the present.

2. Engage In Digital Detox

A study published in Social Media and Society examined discussions on Instagram regarding breaks from social media. The research focused on hashtags such as "#socialmediadetox" and identified three primary themes.

• First, users shared positive experiences from their breaks, citing improved time management, enhanced relationships and an overall sense of well-being.
• Second, some actively advocated for others to disconnect, detailing their reasons for doing so.
• Third, discussions emerged around digital disconnection as a lifestyle choice. This means that the narrative is now pivoting from remedial measures like digital detoxes to overarching change like developing a culture of mindful consumption.

So, how can you carefully cultivate this lifestyle? Here are a couple of steps to get you started.

• Learn the art of saying "no." When the fear of missing opportunities makes it difficult to decline requests, individuals frequently overextend themselves. However, an inability to reject invitations, opportunities or excessive social media engagement leads to time poverty. Research emphasizes that this lack of time is linked to lower well-being, compromised physical health and reduced productivity, emphasizing the significance of deliberate time management. Embracing a well-timed "no" frees individuals from an overloaded schedule, providing room for rest, rejuvenation and meaningful engagement aligned with authentic values.
• Use protective behavioral strategies. Integrate protective behavioral strategies into your daily life to shield against the adverse effects of incessant digital connectivity. Establish "device-free zones," set specific time constraints or utilize screen time management apps to fortify your defense against the dangers of digital saturation. Implementing these protective measures reinforces the foundation of JOMO, restoring balance and intentionality in your relationship with technology.

Conclusion

While cultivating JOMO, it's crucial to acknowledge that everyone inevitably misses out on various aspects of life, given its vastness. Find joy in your personal experiences, whether in the company of loved ones or during solitary moments, without fixating on the activities of others. The key lies in maintaining mindfulness and understanding how focusing on others can divert attention from your own life.

Is your FOMO pushing you to the limit? Take this psychological assessment to know if your FOMO is a cause for concern: Fear Of Missing Out Scale

A similar version of this article can also be found on Forbes.com, here.