FOMO
Journal Prompts for when you’re feeling FOMO
Journaling when you're feeling FOMO (Fear of Missing Out) provides a valuable opportunity to explore and process that sense of longing or comparison. It helps you reflect on what you truly want, gain clarity on your values, and transform feelings of inadequacy into a deeper understanding of yourself. Using these prompts can help you disconnect from the fear of comparison and reconnect with your authentic self.
Where do you feel this feeling in your body? How does it show up physically for you?
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person or circumstance that’s causing you to feel this way, but don’t send it. Just allow yourself to sit with the feelings.
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion. Dive into the specific situation or event causing your anxiety. Are there any uncertainties or fears attached to it? When you think about missing out, what are you really afraid of? Is it the experience, or something about yourself?
Ask yourself: “How does this fear of missing out reflect what I truly value or desire?
Ask yourself: "If I could let go of this fear, what would it feel like to trust that I’m exactly where I need to be?"
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
Imagine yourself free from the burden of this feeling. How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success.
Ask yourself: What would it look like to fully embrace where I am right now, without feeling like I need to be somewhere else?
"How can you create opportunities for fulfillment in your own life, instead of waiting for them to come from external sources?"
"What’s one way you can cultivate a sense of gratitude for the present moment, instead of looking ahead with regret or longing?"
Ask yourself: What small step I can take today to reduce the intensity of this feeling and bring myself more peace?
What would I tell a friend who is feeling FOMO? How can I offer myself the same compassion and reassurance?
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Reframe Your Focus with "Staying in Your Lane"
What it is: When feeling FOMO at work, shift your focus back to your unique path and strengths. It works because it reminds you that everyone’s journey is different, and your value doesn’t depend on comparing yourself to others.
How to practice: Take a moment to list your current goals, strengths, and recent wins. Remind yourself, "I’m on my own path, and I’m exactly where I need to be."
To fuel personal growth and success …
Gratitude Practice: Cultivate a habit of gratitude by acknowledging and appreciating the positive aspects of your life and experiences. Practicing gratitude for as little as three times a week can help reduce your anxiety about what others are up to and help you appreciate where you’re at.
Discover how gratitude can bring calm and clarity—learn more HERE.
Self-Compassion Break
What & Why It Works: Combat FOMO by offering yourself kindness and understanding, recognizing that it's okay not to be everywhere at once. It works because it helps you embrace the present moment without judgment or regret.
How to practice: When FOMO arises, take a deep breath and say to yourself, “It’s okay to not be there. I’m making choices that serve my needs.” Reflect on what truly fulfills you in the present.
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: Take another deep breath after going through the senses. Compare how you feel now to when you started the exercise. Acknowledge any shifts in your emotional state.
Discover powerful mindfulness strategies to help you stay focused and calm—click HERE to explore!
Breathing Exercises…
Alternate Nostril Breathing (Nadi Shodhana)
Why it works: Alternate nostril breathing helps balance the mind and body by calming the nervous system and improving focus. It’s effective for reducing FOMO because it clears mental clutter and restores a sense of inner peace and presence.
How to practice:
Sit comfortably and close your right nostril with your thumb.
Inhale deeply through your left nostril.
Close your left nostril with your ring finger, then release your right nostril.
Exhale slowly through your right nostril.
Inhale deeply through your right nostril, close it, then exhale through the left nostril.
Repeat for 5-10 cycles, focusing on the balance between each breath.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.