Do you often feel like you’re missing out on the fun? Do you find yourself constantly worrying about what you’re not doing? Welcome to the world of FOMO – Fear Of Missing Out!

FOMO is an ever-growing phenomenon in this digital and it changes flavors from year to year. FOMO can be especially difficult for ADHDers. Why? Well, it causes people to constantly compare themselves to others and become overwhelmed with a feeling of inadequacy if they don’t keep up. This is an experience that people with ADHD have enough of, anyway.


It can lead to procrastination, stress and even anxiety. Fortunately, there are things you can do to help combat your FOMO and keep it from taking over your life.

The first step to avoiding FOMO is to recognize when it is happening. Ask yourself: Is this thought motivated by fear or envy? If the answer is yes, it’s time to take a step back and remind yourself that no one lives a perfect life, everyone struggles with something.

In the words of J. Cole on the song Love Yours, "There is no such thing as a life that is better than yours..." and a truer statement has never been said.

The biggest favor you can do yourself is making sure to take breaks from social media. It can be easy to get sucked in, but scrolling through other people’s highlights can be a quick way to get yourself feeling down. Instead, try setting an alarm on your phone as a reminder to step away and focus on yourself and your own life again.

Finally, and this is a huge one, focus on enjoying the moments that you are in rather than constantly worrying about what you are missing out on. Find activities that bring you joy, and focus your energy on participating and having fun.

Having ADHD can make FOMO especially difficult, as the feeling can be all too overwhelming, hitting too close to your possible rejection sensitivity. However, it’s important to recognize that everyone has their own rhythm and pace, and that it’s okay to move at yours.

Constantly comparing yourself to others is a quick way down a negative thought spiral. We all need to take care to make sure this does not become a habit and if it already is, realizing the negative impacts it has on you and people in your life is the first step out.

By recognizing FOMO and refocusing on yourself, you can take back control and enjoy the present moment rather than constantly worrying about what you’re missing out on.