Science of FOMO

The Simple Science

Dopamine plays a central role in how we experience desires and rewards. It’s often dubbed the “feel-good hormone” because it gives us that rush of satisfaction when we achieve something we find rewarding. Interestingly, this same neurotransmitter is involved in the feeling of Fear of Missing Out (FOMO)—that anxious sense we get when we think others might be having a better time, achieving more, or owning cooler things than us.

To harness the power of dopamine and manage FOMO, start by setting personal goals that are meaningful to you. Instead of focusing on what others are doing, concentrate on your own achievements. Whether it’s learning a new skill, improving at a hobby, or reaching a personal milestone, let your brain celebrate these wins by soaking in the dopamine release, which reinforces your personal satisfaction.

Also, practice mindfulness and gratitude. Take time each day to reflect on what you are thankful for and what you have accomplished. This practice can shift your brain’s focus from what you’re missing out on to the abundance in your life, helping to curb the dopamine-driven urge for constant comparison.

By consciously choosing where to direct your attention, you can keep your dopamine levels balanced and your FOMO in check, leading to a more contented and grounded life.

The Deeper Learning

Dopamine is a neurotransmitter that plays a crucial role in the brain’s reward system, influencing motivation, pleasure, and emotional response. It is released during pleasurable situations and stimulates one to seek out the pleasurable activity or occupation. This feature of dopamine is integral to understanding its relationship with the phenomenon known as Fear of Missing Out (FOMO).

• Dopamine and Reward Pathways: Dopamine pathways are particularly potent in their ability to reinforce behaviors by signaling a reward. When we engage in an activity that meets or exceeds expectations, dopamine is released, which makes the activity feel rewarding and increases the likelihood that we will undertake the behavior again. For example, receiving likes on social media can trigger dopamine release, which feels rewarding and encourages continual social media use.
• FOMO and Dopamine: FOMO occurs when individuals perceive they might be missing out on rewarding experiences others are having, which often plays out in the context of social media. As people see updates and posts of others having fun or succeeding, it triggers their own desire for similar rewards. This leads to a release of dopamine in anticipation of the pleasure derived from those experiences, driving the individual to seek out activities that would alleviate their sense of missing out.
• The Role of Dopamine in Reinforcing FOMO: The constant exposure to potential rewards (seeing others enjoying themselves or achieving things on social platforms) leads to recurrent dopamine spikes. The brain, in turn, learns to associate social media usage with dopamine release, thus reinforcing the behavior. Each interaction or exposure that potentially signals a ‘reward’ keeps the individual engaged, constantly checking social media to ensure they are not left out of any rewarding experience.
• Negative Reinforcement: While dopamine is associated with positive feelings and rewards, its role in FOMO also ties into negative reinforcement. The anxiety and discomfort caused by the idea of missing out can lead to compulsive behaviors to continually check social media. Engaging in the behavior temporarily reduces the feeling of anxiety, reinforcing the cycle of behavior through negative reinforcement mechanisms.
• Implications for Mental Health: This cycle can have detrimental effects on mental health, as the constant need for dopamine-driven rewards through social media can lead to stress, anxiety, and in severe cases, depression. The transient nature of dopamine’s effects can lead to a persistent state of dissatisfaction and chasing fleeting moments of pleasure, which never fully satiate the desire for contentment.