Have you ever felt a subtle jolt of anxiety when you discover a friend tried a new restaurant without you—or wonder if you’re missing out on a career-building conference you only heard about last minute?

I’ve been there more times than I care to admit.

I used to think it was just normal curiosity about what others were up to.

But once I became a single mom, I started noticing how often I’d feel uneasy if I thought other parents were creating “better” childhood memories with their kids.

That’s when I realized I was experiencing a classic case of FOMO: fear of missing out.

Let’s explore nine subtle behaviors people with FOMO often display.

1) Overbooking Their Calendar

I once found myself signing up for every committee at my son’s school.

I felt an urge to say “yes” to each event, volunteer opportunity, or parents’ group.

Why?

I didn’t want to miss a single “important” gathering, even if it meant sacrificing my own downtime.

FOMO can drive us to stack our schedules to the brim.

We believe each meeting or lunch date is crucial, but truthfully, we’re just worried that skipping one might cost us some intangible benefit.

In fact, studies show that people with high FOMO often experience elevated stress levels.

They rarely allow themselves to slow down or recharge.

Overbooking isn’t just about having a busy schedule; it’s about the underlying worry that an empty slot might mean a missed opportunity for connection, learning, or fun.

It’s an exhausting way to live, and I’ve definitely felt its toll.

When I realized I was consistently worn out by my endless commitments, I knew something had to change.

A busy calendar isn’t always a sign of a fulfilling life.

It can be a sign of fear.

2) Endless Scrolling

If you’ve ever planned to check social media for “just a minute,” only to look up an hour later, you’re not alone.

I’ve had nights where I should have gone to bed earlier, but I got stuck browsing photos of beach trips, new home renovations, or big family reunions.

I kept telling myself, “Just one more scroll.”

Social media is a prime FOMO trigger because it serves as a highlight reel of everyone else’s best moments.

Meanwhile, you might be brushing your teeth or sitting in your pajamas, feeling oddly inadequate by comparison.

Research has found that people who use social media excessively often report higher rates of envy and dissatisfaction with their own lives.

So, the next time you find yourself scrolling late at night, remember this: You’re seeing the curated version of someone else’s day, not their full reality.

We don’t post about the meltdowns or the dishes piling up in the sink.

3) Second-Guessing Social Invitations

FOMO isn’t always about saying “yes” to everything.

Sometimes it shows up as feeling strangely anxious if you decide to say “no.”

Ever received a party invite and spent the whole week second-guessing your decision to skip?

You’re convinced everyone who attends will make life-changing connections or share inside jokes you’ll never understand.

That internal debate can be draining.

I remember turning down a birthday dinner once because my son had a project due early the next morning.

I spent the entire evening wondering if I’d made the right call.

Was the party the social event of the year?

Would I be the only parent not there?

Those thoughts can run circles in your head.

But wait, there’s more.

FOMO also creeps in when you finally show up somewhere.

You might leave early and then worry that the “real fun” started right after you left.

It’s a no-win scenario—if you go, you worry you’re wasting your time.

If you skip, you panic that you’ve missed out on a priceless experience.

4) Constant Checking

People with FOMO are chronic checkers.

Texts. Emails. Social media notifications.

All day, every day.

It’s almost reflexive.

You might be in the middle of a meaningful conversation with someone, and still, the itch to “check in” on what else is happening can overpower your focus.

I’ve had times where I’m cooking dinner for my son, and I catch myself glancing at my phone every few minutes to make sure no new updates slipped by.

Yet FOMO pushes us to compare, so we stay tethered to constant updates that often feed our anxiety more than our well-being.

5) Seeking Reassurance from Others

I hate to admit it, but I’ve done that thing where you send a message like, “Hey, was the party last night good?

Hope I didn’t miss anything major.”

That’s a classic FOMO move.

People with FOMO often ask others for details about events they skipped.

They crave reassurance that they didn’t miss anything life-changing.

Psychologically, it’s an attempt to soothe the anxiety of exclusion.

But it usually doesn’t help.

A friend might say, “Oh, we had a great time,” and that single sentence can spark more regret.

This behavior might seem harmless, but it keeps you stuck in a loop of second-guessing.

6) Fear of Missing Professional Opportunities

FOMO isn’t limited to social settings.

It can also invade your professional life.

You might worry you’re not taking enough courses, not attending the right webinars, or missing out on crucial industry events.

I’ve been in marketing and communications for years, and I remember feeling frantic if I skipped any major conference.

I’d imagine that everyone else was making game-changing connections while I stayed home juggling my son’s schedule.

Research published in the National Library of Medicine indicated that career-related FOMO leads to higher anxiety and burnout among employees.

Sometimes, you need to recognize that you can’t attend every networking event or sign up for every professional development course.

You gain more by focusing on quality over quantity.

7) Compulsive Comparison

FOMO thrives on comparison.

We see coworkers getting promotions and assume we’re falling behind.

We see Instagram influencers traveling and conclude our lives are too mundane.

James Clear, known for his work on habits, says, “All big things come from small beginnings.”

But when you’re in FOMO mode, it’s easy to dismiss your own progress because you’re obsessed with where you think everyone else is.

I try to teach my son that every person’s path looks different.

We talk about how some of his friends might excel at sports, while others are amazing in art class.

That doesn’t make one child’s talents superior to another’s.

The same logic applies to adults.

What if we recognized that each of us is on a unique journey?

It sounds corny, but it’s true.

8) Dreading Weekend Plans

This one sounds counterintuitive, but hear me out.

Sometimes, the fear of missing out can make weekends feel like a high-stakes competition.

If you don’t have plans, you panic that you’re “doing nothing.”

If you do have plans, you worry they’re not the “right” plans.

I’ve had friends invite me to casual backyard BBQs, and I’d still check social media to see if a more exciting event popped up.

It’s an uncomfortable feeling because you’re never satisfied.

So how do you cope?

It helps to focus on why you’re choosing a specific plan.

Quality time with a close friend might be more fulfilling than chasing the biggest, flashiest gathering.

When I catch myself dreading a weekend decision, I remind myself of the deeper reason behind it—perhaps I’m carving out time to teach my son a new recipe or just relax after a hectic week.

9) Minimizing Achievements

There’s one last piece I want to share.

People with FOMO can undermine their own wins.

Why?

They’re so focused on what they haven’t done that they barely celebrate what they have done.

Imagine finally completing a work project you’ve been sweating over for weeks.

Instead of taking a moment to pat yourself on the back, you immediately think about the project you missed or the conference you didn’t attend.

That’s FOMO hijacking your sense of achievement.

Taking time to recognize your own milestones—both big and small—helps combat the impulse to compare, rush, or overcommit.

When I see my son master a new skill, like fixing his bike chain, I encourage him to appreciate the moment before moving on to the next goal.

We deserve to celebrate progress.

Ways to Tackle FOMO

Here’s a quick list of strategies I’ve tried:

• Set specific “no-device” hours each day to limit mindless scrolling.
• Trade mindless activity for mindful activity (like journaling or having a focused chat with a loved one).
• Practice gratitude daily—jot down three things you appreciate about your own life.
• Learn to say “no” when your schedule is maxed out.
• Monitor your comparisons—if you catch yourself spiraling, remind yourself that everyone’s path is unique.

These might sound simple, but they’re not always easy.

FOMO can sneak into every corner of our lives, from how we spend our weekends to how we view our career choices.

Rather than trying to do it all, remember that peace often comes from focusing on what truly matters to you.

I’m not claiming to have a perfect formula, but I do know what it’s like to juggle a million things at once.

Learning to quiet that anxious voice telling you to chase every opportunity can be liberating.

The key is to trust that your life has value beyond the next social invite, conference call, or status update.