Five keys to a conscious use of technology in summer

Summer is traditionally associated with rest, disconnection, and increased social activity. However, for many people, it also represents a time of emotional “obligations”: plans that can’t be turned down, pressure to be present everywhere, and a constant need to document every experience on social media.

This has led to a growing phenomenon: FOMO (Fear of Missing Out), which can cause anxiety, frustration, or a sense of exclusion. Fueled by digital hyperconnection, this phenomenon particularly affects young people: 69% of Spaniards aged 18 to 34 report having experienced it, according to data from the Spanish Society of Psychiatry and Mental Health (SEPSM).

In addition, this constant exposure to what others are doing, combined with the intensified togetherness during summer, can increase emotional tension. In fact, according to the Cigna Healthcare International Health Study, 30% of Spaniards identify their personal relationships as a common source of stress.

In contrast, the concept of JOMO (Joy of Missing Out) arises, offering a way of experiencing summer more aligned with personal well-being. This philosophy encourages conscious digital disconnection, making decisions based on one’s own desires, and setting healthy boundaries in both social and digital environments. Far from implying isolation, JOMO values unshared moments of rest and fosters a more authentic connection with oneself and one’s surroundings. In a context where digital overexposure can hinder true rest, adopting a more balanced approach allows for truly restorative holidays.

“Summer not only involves an increase in face-to-face social interactions but also greater exposure to digital platforms, which can intensify the feeling of hyperconnection and emotional overload. It's not about disconnecting completely, but about learning how to use digital tools and adopting habits that help manage time and attention better, identifying which activities bring well-being and which cause stress. In this way, it’s possible to achieve a balance that promotes effective emotional rest and authentic connection during the holidays,” explains Elena Luengo, Director of Innovation at Cigna Healthcare.

To help people enjoy a summer free of negative emotional burdens, Cigna Healthcare experts have defined a series of practical tips to reduce the feeling of FOMO and embrace JOMO during the holidays:

1. Practice conscious digital detox

During summer, social media use tends to increase and amplify FOMO. To counteract this, it is advisable to use built-in device features that allow for scheduled breaks and screen time limits, especially during meals or before bedtime. This digital detox helps reduce overexposure and the anxiety linked to social comparison, encouraging deeper mental rest and a fuller connection with the real environment and the people present.

2. Set clear digital boundaries in personal relationships

Coexistence and social interaction increase during summer, along with digital demands. Learning to set boundaries in the use of apps or social networks — for example, by setting maximum usage times or defining specific times to engage — is an effective self-care strategy that protects mental health and promotes more balanced and satisfying interpersonal relationships.

3. Use tracking and usage analysis tools

Some devices include features to monitor screen time and provide reports on daily or weekly digital activity. Reviewing this data helps raise awareness of technological habits and allows for adjustments to better balance screen time and leisure activities, promoting healthier mental rest.

4. Configure alerts and notifications to reduce overload

Adjusting notifications from social media and apps to only receive those that are truly important helps minimize the feeling of constant urgency and associated stress. This configuration supports a more conscious management of digital time and helps avoid continuous interruptions during the summer.

5. Prioritize outdoor activities to foster authentic connection

Spending time in nature — whether at the beach, in the mountains, at a park, or simply going for outdoor walks — helps reduce digital dependence and promotes deeper emotional well-being. Contact with the natural environment reduces stress levels, improves mood, and facilitates mindfulness, contributing to a more present summer and allowing you to enjoy JOMO.