Got FOMO (Fear of Missing Out)? Here are 10 signs you can’t put your phone down.

Do you reach for your phone even when nothing’s happening? FOMO can quietly take over your life. Here are the clearest signs it already has.

1. You check your phone – even with no notifications

The screen is blank, but you tap anyway. Maybe something happened? It's not need – it's reflex.

2. You feel physically restless when you don’t know where your phone is

Your heart rate rises. Your thoughts spin. The phone isn’t just a tool – it’s your connection to everything. Without it, you feel cut off.

3. You check your screen before getting out of bed

First thought: Did anything happen? First action: Check the phone. Your day doesn’t start until you’ve seen the screen.

4. You can’t watch a full movie without picking up your phone

Even when you’re enjoying something, your hand reaches for the phone. You’re physically present – but not fully there.

5. You check social media during conversations

You know it’s rude. But the fear of missing out online outweighs what’s happening right in front of you.

6. You feel left out after just one hour offline

The world seems to keep moving without you. A story, a post, an update – and you feel a step behind.

7. You experience phantom notifications

A buzz. A vibration. You check – nothing there. Your body has learned to react even when there’s nothing.

8. You open apps without knowing why

You just tap. You scroll. You don’t know what you’re looking for, but you’re waiting for something to happen.

9. You feel emptiness when there’s nothing new

No messages. No likes. No alerts. It feels almost like you’ve been forgotten.

10. You feel stressed at the idea of being without your phone for hours

You know it would be healthy. But the fear of being unavailable takes over. It’s not just habit. It’s anxiety.