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15 Ways to Manage Your FOMO and Avoid Social Media Addiction

15 Ways to Manage Your FOMO and Avoid Social Media Addiction

Perhaps you are parent of a college-going teenager who has multiple social media accounts with lots of real and imaginary friends added. Perhaps you are using Facebook on your office PC, or perhaps you are glued to your smartphone screen to see where your friends are hanging out next and how sexy your friend is looking on an exotic beach while wearing a bikini and posting her pictures publicly on Instagram. It is the urge to look good in our social circles, either when we are actually meeting our friends or using social media, that contributes significantly towards the development of this social media addiction. Out of this sheer addiction we often over-commit ourselves and not only spend excessive money on things, but find they may not enrich our lives.

We all experience such life situations every day as we are living in the world of Facebook, Twitter and Instagram. For us, maintaining a favorable image online is frequently more important than finding time for our own selves and loved ones. We remain hooked up on our laptops and smartphones just to make sure we don’t miss out anything. And if your kids are engaged in any such behavior, you can be sure that they are suffering from what is called Fear of Missing Out, or FOMO…

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FOMO is the fear of missing out on something great and losing social standing, combined with an overwhelming urge to know what is happening around oneself. It is a psychological disorder based upon feelings of insecurity and making poor or incorrect choices.

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Parents play a role

The most important reasons children and adults (especially males in the age bracket of 16-35 years) are caught in the trap of FOMO are neglect and low self-esteem. Recent research studies clearly demonstrated that an unmet need for recognition, low self-esteem, and social exclusion are the key reasons for FOMO. As a parent, you play a part in shaping and controlling this fear and addiction, as it pushes you or your teenage children to excessively use social media for instant gratification and drives the will to get accepted and acknowledged.

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Ways to deal with this

As a parent or as an individual (if you are suffering from FOMO yourself) you can find a way out of this fear. Just try to do few of the following:

  1. Always keep a limited amount of money and no cards in your wallet. You can then have an excuse for not going out with your friends on recurring social events.
  2. Find mobile phone packages with limited or no data plans.
  3. Remove Wi-Fi instruments from your home and use network cable instead for connecting to the internet.
  4. If your employer grants internet access during work, specifically ask them to block or filter your internet connection on your work PC.
  5. Learn to budget properly and do not budget for events where you have to spend money frequently.
  6. Close down social media notifications on your cell phone and other mobile devices.
  7. Learn to develop real contact with your friends rather than only hanging out online.
  8. Learn to enjoy what you are doing now, and in your free time visit your parents rather than hang out with friends.
  9. Look for the positive in every moment and stop making comparisons. Your friend may be having a nice extravagant vacation, but that doesn’t mean she is happy.
  10. Rate your FOMO at http://www.ratemyfomo.com/
  11. Use the power shout technique when you feel the urge to use social media. Just close your eyes, mentally imagine that you are using your Facebook, and while mentally doing that shout, “ STOP!” Your urge to use social media will decrease…try it!
  12. Stop living a false identity. It will sap your time, make you less productive and can cost you your job.
  13. Learn to accept yourself as you are. True friends always remain true friends regardless of whether you meet them or not.
  14. Reduce the number of friends on your social media accounts.
  15. Don’t drive for miles just to check-in on foursquare or to avail ourselves of a deal on Groupon.

I believe it is very important that we learn to manage different priorities in our lives and realistically assess whether we want to just look good, or really become good with no need to live with false identities.

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Adnan Manzoor

Data Analyst & Life Coach

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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