” I am always so afraid to miss out something… how can I stop this?” (FOMO)

Have you ever sat at home wondering what you were missing, stared at your phone longingly waiting for a text, or struggled between choosing which event to decline on the same night?

It might have been FOMO!

 But … It’s not just you. 

At some point, everyone has experienced the fear of missing out. 

But why is it so natural to feel this way? 

And what can you do the next time it comes up?

What is FOMO ?

Fear of missing out, or FOMO, is the anxiety or apprehension surrounding missing out on things like:

  • social events
  • gatherings
  • the latest gossip or news

Experiencing FOMO may make you feel like you aren’t as connected to the latest happenings and norms of society as you would like to be or “should” be.

FOMO can happen when you don’t get invited to a party, when your co-workers go out after work without you, or when you aren’t participating in the latest trends on social media.

FOMO can also be as simple as routinely checking your text messages. It may also look like instantly picking up your phone when you get a notification, or signing up for an activity despite the possibility of burnout from a full schedule.

What are the effects of FOMO

FOMO can affect your overall health and wellness.
If you become overloaded with social events and activities to avoid FOMO, it can impact your sleep and eating habits, leading to:
  • fatigue
  • headaches
  • lack of motivation
  • performance issues at work or school
  • burnout

FOMO can also trigger anxiety or feelings of loneliness. With FOMO, you may cycle through self-critical thoughts like:

  • “What will happen if I miss something or if I’m not there?”
  • “Will I be talked about negatively for missing the event?”
  • “Will people think less of me because I’m not following a certain trend?”

This cycle of anxious thoughts and the need to keep up could ultimately result in symptoms of depression!

FOMO can also lead some people to do or say things they typically wouldn’t just to appear “in the know” or get in with a “cool” crowd.

FOMO & Teens

Teens and adolescents may be the most vulnerable to FOMO, especially within a culture of being online 24/7.

Social media can cause people to compare themselves to others, which may lead to a negative self-image, especially in younger people.

For some teens, unaddressed FOMO can lead to:

  • low self-esteem
  • anxiety
  • depression
  • risky or harmful behaviors

Your brain is still developing as a teen, so teens may be more vulnerable to feeling peer pressure to not miss out. FOMO could influence some teens to do something unsafe or that they wouldn’t typically do without considering the consequences.

What causes FOMO?

Actually, this innate desire for social connection and belonging all human beings have, can drive FOMO. It’s natural for humans to feel a need for interpersonal relationships and want to belong to something/ someone.

When people feel they lack these types of connections, it can cause emotional and physical distress. For some people, this could affect overall well-being and functioning.


The fear of missing out (FOMO) was around long before its catchy acronym caught on. With the advent of social media, things have only gotten worse. People spend hours scrolling through feeds and witnessing others’ seemingly perfect lives play out in real-time. With this kind of stimuli at our fingertips, it’s hard not to fear missing out – but that doesn’t mean we can’t do something about it. 

#1 Develop an Attitude of Gratitude

Turn your focus from what you don’t have to what you do have. Look around you and think about what you can be grateful for. Think about the people in your life that support you. Count all of your blessings, big and small. If this is hard for you, write down your thoughts and feelings. ( Don’t know how to start? Click here to get my free “Gratitude Log”)

#2 Take a Social Media Fast

There is a clear correlation between FOMO and time spent on social media. If scrolling through your feeds leaves you feeling down, it may be time for a fast. Try avoiding social media for 48 hours, a week, or even a month to see if you don’t find life more fulfilling.

#3 Embrace The “Joy of Missing Out”

Anil Dash coined this term to describe the joy of doing things on your own terms. His example was discovering the simple joy of staying home to spend time with his newborn son.

#4 Seek Out Real Life Connections

Overcome loneliness by seeking out others. Sometimes, you need face-to-face time with real human beings. These times can be with family and friends or through other interactions. Who knows what new adventures will come your way through reconnecting with people?

#5 What Is Really Important?

Take some time to think about what is really important to you. Which events and activities are really worth missing? Remember, more isn’t necessarily better. You don’t need to worry about missing every single social engagement.

#6 Discern Your FOMO Triggers

Figure out your FOMO triggers, and learn to limit your exposure to them. (For example: Some people are triggered by scrolling social media… others by watching travel shows.)

Journaling may help you identify what triggers your FOMO. When you have a clear idea of who or what causes your fears of missing out, it may be easier to reframe your relationship around those thoughts and feelings. (Want to start journaling, but you don’t know how to start? Click here and get a free Starter-Guide)

#7 Accept That You Can’t Do It All

You likely won’t be able to reach every party, destination, or social event you’d like to – and that is fine! We all need to stop worrying about the times we miss out on and focus on things we can actually control. Miss a party? Oh well, there will always be another one. ( Is it hard for you to tap into the present moment? I’ve got your back… click here and read my blog article)

#8 Is Your FOMO Self-Inflicted?

Could you be the cause of your FOMO? Do you always turn down invites from your friends and loved ones? Do you refuse to be spontaneous? If so, that is where your feelings of FOMO may come from. Try saying yes to more invitations, and you will be too busy experiencing life to miss out on anything.

#10 Take a closer look…You Might Not Be Missing Out ANYTHING…

As hard as this is to think of at the moment, you might not be missing out on anything at all. Many of the events you see in your social feeds are being shared in their best light. Remember, the lives you see online might not really exist.

My "Fast Action Steps" for you to overcome FOMO


Everyone has FOMO at one point or another.

And while younger people may be more likely to experience it, anyone can feel left out.

Sometimes, the fear of missing out can even affect your mental and physical well-being. Feeling like you’re always missing out on things can create anxiety and worsen feelings of loneliness and depression.

Your self-esteem may also take a hit, especially if you feel like you don’t “belong” or are not measuring up to social expectations.

But like I mentioned above: it’s hard not to fear missing out – but that doesn’t mean we can’t do something about it.

FOMO isn’t forever. Doing your best to be present can help remind you that you are enough — as you are, right here, right now.

with all my love, Birgit

You got questions? Click this link and send me a message.

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“what can i do, to make sure, I’m becoming the best version of myself?”

what can I do to make sure I'm becoming the best version of myself_BLOGbyBIMAKO

I recently was asked this great question again.⁠

And as sticky as it felt to me, writing this article, I hope my tips will help you to start becoming the very best version of yourself!

For me, becoming the best version of yourself is a very personal journey as we all are unique souls, gifted with unique talents, having individual perspectives to words like “Best version”, “Success” or even “Happiness”. 

So there cannot be a “universal best practice” for this.⁠

BUT … I wouldn’t write an article about this topic with nothing in my hands! 

 I have developed a GROWTH BLUEPRINT for my coaching clients… as you can see, the individual steps do not provide much detail. They offer you an overview. ⁠

You see… the action and individual steps are up to you! ⁠
Your life & your journey are as unique as you are… and therefore each one of your steps has to be! But don’t you hazitat… I’ve got you back 😉 Right?⁠

But long story short.. Let’s take a look at the Blueprint! ⁠

The Growth Blueprint

21 action steps to become your best version

Let’s say you want to run a marathon, but have no prior experience. The first step is lacing up you shoes and hitting the pavement. Right? Even if you only make it half a mile on your first training run, you’ll be about 2% closer to your ultimate goal than if you didn’t put in any work at all!

You don’t just happen to stumble upon the best version of yourself. You need to start from the beginning and take a high number of small steps in order to become what you envision.⁠

MAKE SURE THE BEST VERSION OF YOURSELF IS YOUR OWN… NOT SOMEONE ELSE’S!⁠                                                                                                                                                                             Don’t waste your energy and time trying to live up to what somebody else wants you to be.⁠

STOP LOOKING FOR A SECRET SHORTCUT                                                                   Sorry… but there is no miraculous TRICK to the better version of yourself. Neither you take the whole journey… or you will never reach your destiny!⁠

DON’T GET LOST IN THE DETAILS                                                                                        Just make sure that you’re moving in the right general direction. You probably don’t have the knowledge you need today to know the shortest path to your happiness five years from today. But there is a pretty good chance you have some real good  ideas  about how to move in the right direction. Take the first step. And just than: take the next step. So many people get stuck in the details, that by the end of the day, nothing has happened at all. You don’t want to be one of those… RIGHT?

MAKE THE MOST OF YOUR OPPORTUNITIES                                                                                    Do you remember those days when the worldwide web was simply not existing. When we went to the public library to get our homework done? But now, it’s easier than ever to learn new skills! I mean the Internet has fundamentally changed our entire world!  In the old days, knowledge was locked away in the minds of industry experts and in the pages of books that you needed to buy or check out from a library.  But not anymore! Turn on your computer or use your mobile: Search what you are looking for. Find a platform and learn that skills you need for your next action steps! I cannot mention this enough: This is essential to becoming the best version of yourself.

JOURNAL                                                                                                                              “Translating” your thoughts into written narratives pushes you to think about the ideas in your head at a much deeper level.

Don’t know how to start a journal? No problem… I have written an blog article about this! Just click here.

STOP COUNTING THE HOURS!                                                                                            They don’t matter at all! Think about the last time you ran on a treadmill. If you looked down at the timer every few seconds, you probably didn’t enjoy your run. RIGHT or WRONG? It might  made it far more difficult to run far.                                                                                                                 But what if you took the opposite approach? You plugged in your headphones, lost yourself in the music, and took it one stride at a time….while resisting any temptation to look at the timer at all. If you did this, you probably discovered that you enjoyed the run and made it pretty far. Right? In fact counting hours only slows you down from reaching your goal… or gets you stuck!

DON’T LET YOUR PRIDE GET IN THE WAY                                                                           Reach out, ask questions, accept help from other people. “Asking for help” is not a sign of weakness! How could it?  Most successful people needed help along the way, too.

CELEBRATE EVEN THE SMALL WINS                                                                                     Tell me: Is it  common for you to remember things that have gone wrong in your live but forget things which have gone right!? Do this instead:  Appreciating what you’re doing in the present gives you the motivation to keep making strides towards your ultimate goal. So start to celebrate even your smallest wins. Maybe you wanna start by writing down 5 small accomplishment or successes of today, which make you feel satisfied, happy or proud of yourself today… and don’t forget to notice them in your journal 😉 ⁠

STOP PRETENDING TO KNOW THINGS YOU DON’T KNOW                                                Will you grow and learn something new if you pretend to already know anything? Probably not… Right?

EMBRACE FAILURE                                                                                                                    Yes,this is definitely NOT a fun point, I know. But do think “playing it safe” will help you become the best version of yourself? NEVER, EVER! You will not your best version inside of your comfort zone! . For heavens sake: getting fired could even be the best thing that ever happened to you (look at Rich Litvin)!


Remember: Your mindset is key to everything! It affects not only your daily life but also the lives of others around you. Make sure to check in with yourself and see how you could improve how you react to situations.

CALL YOUR “FAMILY”                                                                                                                  By “family” I am not pointing only to the family you were born in ( oh we all know, that some families can turn your life into a never ending nightmare… especially for the Hollidays). For me “Family” is something we build through our entire life. Your best friend from school you call every three years but it always feels like you never parent? That is one of your family members. Some may call this “your tribe”. Whatever you wanna name it.Here is one reason why you should keep the connections alive: Your family/Friends/tribe value you… they’ve got your back! And so do you. So whenever you are facing a struggle… call them: There is a pretty good chance you will learn a lesson from one of your peers, that is not available through any Google search and aren’t accessible to pretty much anyone else in the world!

STOP BELIEVING THE SOCIAL MEDIA SCOREBOARD                                                             Some people don’t play right on social media. We all know. People draw an extremely exaggerated version of life on Facebook, Instagram, TicTok, and other social platforms. And well: YES. It is fun sharing the good things… and hide the bad! But we all face Ups & Downs in Life… and if someone only shares the Ups… okay enjoy the show. But don’t take it for granted… and most off all don’t feel ashame just because you are living a true life. It is just Hide and Seek.


It is obvious: our society values productivity. But as this brought our modern society as far as it did… the same productivity brings a lot of pressure with it. But neither is our body a machine… nor is our mind. In fact, studies show that „free-time“ is actually good for us – not only leisure time been related to a healthier immune system, reduces stress, and even increased longvity, it also helps you cultivate a richer sense of self and self-efficacy… which is your belief in yourself.

If you still need reasons why sometimes the most productive thing to do… is to take a BREAK… click here 


As much as a daily walk in the fresh air may seem like a waste of time at first place… its benefits are also numerous: Spending time outdoors, especially in green spaces, is one of the fastest ways to IMPROVE your HEALTH, your Happiness & your PRODUCTIVITY.

You are sceptical? Click here and read my blog post “How a walk in nature can boost your health and your success”.


INSTEAD: Help other people become the best version of themselves.    Pay it forward. Doing so keep you motivated on your own path, and you’ll find that the lasting connections you build from helping others will greatly benefit you moving forward.


Trust me: nobody expect you to be perfect 24/7 just you. 

Wonder if you have perfectionism traits? Click here to take a quiz!

Are you stressed out by your own perfectionism? Click here and discover 3 actions to paus perfectionism and feel relaxed again


VISUALIZE  YOUR FUTURE                                                                                                                             What you visualize is what you will get. The practice of visualization is what gives high achieving people what seems like super-powers, helping them create their dream lives by accomplishing one goal or task at a time with hyper focus and complete confidence. We all have this power, but most of us have never been taught to use it effectively. Elite athletes use it. The super-rich use it. And peak performers in all fields now use it. Are you ready to join these achievers?

Click here to join a powerful guided visualization by Lisa Nichols. It’s free. So why not give it a try?

LAUNCH YOUR BEST VERVION EARLY                                                                                            If you’re not satisfied with the current version of yourself, then the quickest way to solve the problem is to begin working towards the better version today. There is no “right time” to get started.

It can be tempting to think about the best version of yourself as some intangible point in the future.

You know, the one where you are:

More successful

Doing what you love

Existing as an overall happier person

You see your current self as the regular season, and you’re just waiting for the playoffs to start before giving it your all.

But if all you do is wait for the best version of yourself to happen, you’re forever going to be stuck with the current version.

So, how do you launch the best version of yourself?

Start making progress today.

With all my love, Birgit

You got questions? Click this link and send me a message.

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“Excuse me, But isn’t it rather selfish & unempathic to put m happiness first”

I recently was asked this great question… 

Actually this is probably the most malicious myth about happiness at all!

But, it comes in several varieties… did you ever heart this before:
“In a world so full of suffering, you can be happy only if you’re callous and self-centered”⁠
“Happy people become wrapped up in their own pleasure! They’re complacent and uninterested in the world”.⁠

And just to make this clear right from the bottom: These are WRONG!!!!⁠

Studies show that, quite to the contrary, happier people are more likely to help other people, they’re more interested in social problems, they do more volunteer work, and they contribute more to charity. They’re less preoccupied with their personal problems.⁠

WHEN I’M FEELING HAPPY… I find it easier to notice other people’s problems… I feel that I have more energy to try to take action… I have the emotional wherewithal to tackle sad or difficult issues… and I’m not as preoccupied with myself… I feel more generous and forgiving. ⁠

 How about you? 

If you spend time with someone who exudes positivity, and you are more likely to feel positive… Hang with someone who acts like life’s number one victim, and guaranteed, Debbie downer is going to rub off on you. RIGHT OR WRONG?⁠

It is called EMOTIONAL CONTAGION… and it means the emotions of others can influence us. ⁠

So if happy people make other people happy, why is it that happy people are sometimes thought to be selfish?⁠

This myth that unhappiness is selfless and happiness is selfish is misguided.⁠
IN FACT It’s more selfless to act happy. ⁠
It takes energy, generosity and discipline to be “happy”, BUT yet everyone takes the happy person for granted.⁠


Everyone accepts the first part of this phrase, but the second part is just as important!⁠

By making the effort to make yourself happier, you better equip yourself to make other people happier, as well. ⁠


With all my love. B.⁠

Facts about Happiness you might want to know...

Happiness takes work. Happy people are taken for granted because they are thought of as  naturally happy people or born happy, yet upbeat people have to work at being resilient, bouncing back, rising above, and staying positive. The outside world only sees the happy person and not the effort behind the scenes, so positive people don’t receive credit for creating their sunshine-like dispositions. “Happiness is a work ethic. You have to train your brain to be positive, just like you work out your body,”

what can I do to make sure I'm becoming the best version of myself_BLOGbyBIMAKO

Happy people are overlooked. If happy people are thought to be in selfish pursuit of their own fulfillment and pleasure, consider that the happy person often goes unnoticed. “No one is careful of (a happy person’s) feelings or tries to keep his spirits high,” Rubin says. “Because happy people seem self-sufficient, they become a cushion for others.”  The happy person is expected to lift others up.

Happiness doesn’t mean you lack empathy. Just because your smile lights up a room, doesn’t mean you are blind to the suffering going on in the world. You don’t have to sacrifice your happiness to show the world you are compassionate. “Just as eating your dinner doesn’t help starving children in India; being blue yourself doesn’t help unhappy people become happier,” Rubin says. In fact, happier people are better equipped to demonstrate their empathy and help people because their emotional tanks are full.  “When I’m feeling happy, I find it easier to notice other people’s problems. I have more energy to try to take action and I have the emotional wherewithal to tackle sad or difficult issues, and I’m not as preoccupied with myself. I feel more generous and forgiving,” Rubin says. There will always be tragic stories happening in the world, but empathy is better expressed with giving back and good deeds, than giving up your happiness in a show of support.

Happy people give back.  Happy people are more interested in social problems, more likely to do volunteer work and contribute to charity, according to Gallup Well-being polls. While unhappy people tend to socially withdraw and focus on themselves, happy people turn outward and are more available to help others. And when people give back it only enhances their happiness, says Harvey McKinnon, a nonprofit fundraising expert and author of The Power of Giving: How Giving Back Enriches Us All. “People are hard-wired to give, and when people give to others, it makes them feel better.” Turns out, one of the best ways to get happy in the first place is to do a selfless act—help other people be happy. Rubin calls it a splendid truth: “The best way to make yourself happy is to make others happy, and the best ways to make other people happy, is to be happy yourself.”

It occurs to me, that it’s quiet important to care & fill our own “cup” first… just because of the fact that no-one can pour from an empty cup!  so you want to make a difference in this world, care about yourself. Then… only then… you will be able to give  to others from a healthy and abundant place!

with all my love, Birgit

You got questions? Click this link and send me a message.

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