Tap JOMO to turn fear of missing out into joyful freedom

In the age of endless pings, we’re haunted by the fear of missing out—on breaking news, trending gossip, or a flurry of likes. Yet, there’s a secret joy on the flip side: the joy of missing out. Picture this: you set your phone aside before dinner and suddenly tune in to your family’s laughter, see the steam rising from your bowl, and taste each bite fully. That’s JOMO in action.

Practitioners find that when they focus on the offline delights—an afternoon bike ride, a warm cup of tea on the porch—they no longer dread unplugging. Instead, they look forward to pockets of real-world pleasure. Research in positive psychology shows that intentionally savoring present experiences boosts well-being and reduces anxiety.

When you next notice the urge to scroll, pause. Recall your personal list of beloved offline moments—gardening, playing with a pet, an impromptu phone-free chat with a neighbor. That shift in focus reseeds your brain’s reward paths toward genuine joy instead of algorithmic hits.

Over time, JOMO becomes a habit. You find beauty in being unreachable, in unexpected serendipity. Rather than fearing the world online, you fall in love with the world right outside your pocket.

Next time you feel the pull to check your phone, list three things you fear missing and then swap each with an offline joy—laughing with friends or watching the sunset. Place ‘JOMO’ notes where you habitually scroll. When you resist the urge, pause and savor your chosen delight. Feel the shift from anxiety to presence. Give it a try today.