How to Avoid FOMO During the Holidays

fomo gratitutde happiness holidays journaling managing expectations mindfulness new year new years resolutions saying no social media volunteering Dec 21, 2024

The fear of missing out — or FOMO for short — is the feeling that other people are having more fun or living more fulfilling lives than you. And based on a study by OnePoll, it’s a widespread phenomenon — about 69 percent of Americans have experienced FOMO at some point in their lives.^1,2

FOMO can strike any time, but it’s especially common during the holidays. After all, perfectly curated social-media posts seem to show everyone having a blast as they celebrate “the most wonderful time of the year.”³

On a positive note, you can take action to avoid holiday FOMO and truly enjoy the season your way. Here’s your game plan:

Practice mindfulness and gratitude
Set realistic expectations
Limit social media
Cultivate belonging and community

Your FOMO-free holidays all start with a mindset shift. Read on for more.

Practice mindfulness and gratitude

According to research, people who feel less competent, less in control, or less connected to others tend to experience higher FOMO levels. It seems you’re more prone to FOMO if you’re dissatisfied and unhappy with your life. And when it comes to happiness, behavioral scientist Paul Dolan offers this valuable insight:⁴

“Your happiness is determined by how you allocate your attention … If you are not as happy as you could be, then you must be misallocating your attention … So changing behavior and enhancing happiness is as much about withdrawing attention from the negative as it is about attending to the positive.”⁴

With this in mind, try practicing gratitude. Every day, take time to reflect on the people and things you appreciate. Maybe it’s your supportive partner, a kind stranger, your job that pays the bills, even your comfy sofa. Write all that you’re thankful for, big or small, in a journal or notebook. This simple act shifts your attention from what you lack to what you already have, addressing the root cause of FOMO.^3,4

Another powerful tool for fighting FOMO is mindfulness. When you’re feeling blue about what you might be missing out on, bring your focus to the present moment. Engage yourself in the sights, sounds, and smells around you. Deep-breathing exercises and meditation can help you stay grounded too. Using these tools to immerse yourself fully in the “now” will help you better appreciate the season’s simple joys.^3,5

Set realistic expectations

Often, the holiday season becomes a whirlwind of to-do’s, commitments, and pressure to craft picture-perfect moments. But the truth is, your holidays don’t have to be perfect to be meaningful. Rather than getting caught up in a frenzy, take a moment to define what you truly want to experience this season.³

Maybe you just want to spend quality time with your family. Or perhaps you need some time to relax after a stressful year. Once you’ve got your intention clear, you can prioritize activities you’ll enjoy taking part in. Let go of the pressure to create the ideal holiday experience based on how others are celebrating. Remember: your version of the holidays is just as valid as anyone else's.³

Also, keep in mind that you have the power to say “no.” It’s OK to decline invitations that don’t align with your priorities. Doing so allows you to dedicate your precious time and energy to the events and relationships you value the most.^3,6

Limit social media

Various studies have shown that the more frequent your use of social media, the more likely you are to experience FOMO (as well as loneliness, depression, and overall poor mental health).^7,8

Even when you’re physically present at a holiday event, social media can prevent you from fully engaging with the moment. Constantly scrolling through your feed hinders conversations and distracts you from appreciating the real people and experiences right in front of you.⁸

And those push notifications can keep on pulling you into the digital world even as you’re trying to savor real-life experiences. One minute you might be enjoying a quiet moment with loved ones; the next you’re bombarded with photos of other people’s seemingly perfect gatherings.⁸

Plus, while social media fosters connection, it also encourages you to compare your holidays with everyone else’s. In the process, you might find yourself trying to keep up, leaving you exhausted and disconnected from the true spirit of the season.⁸

So, how can you break free from this cycle? To start, curb your social media time. A daily limit of 30 minutes to two hours is a good starting point. Plus, try to schedule specific times for checking your feed rather than scrolling randomly throughout the day. And turn off those push notifications!⁸

It’ll also help to mute or unfollow accounts that trigger comparison or make you feel inadequate. Instead, follow new accounts or join groups that center on positive, shared interests and prohibit negativity. And if all else fails, consider deactivating your accounts until the holidays are over.^8,9

Cultivate belonging and community

By using social media less often, you gain something invaluable: time for genuine connections. Spend it on phone calls, video chats or, when possible, in-person visits with the people you love. These interactions can be an effective antidote to feeling left out.^3,5,8

Maybe your family are far away, or they’re difficult to be around. You can still feel a sense of connectedness and fulfillment this holiday season by volunteering at a local charity or community event. Whether it’s serving food at a shelter, helping out at a nursing home, or donating toys to children in need, you’ll get a sense of joy and purpose that extends far beyond yourself.^3,5,8

Conclusion

Holiday joy doesn’t come from keeping up with everyone else; it comes from honoring what truly matters to you. By cultivating gratitude and mindfulness, setting realistic expectations, limiting social media, and making time for meaningful interactions, you can enjoy the holidays without feeling that you're missing out on life. Even better, these anti-FOMO practices work all year round!

Ready for a fresh start? Need support in making lasting positive changes in the new year? Together, let’s create a roadmap for a year filled with purpose and fulfillment. Join us for Jumpstart Your New Year’s Resolutions and step into the new year with confidence!

References

How to Avoid FOMO During the Holidays

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