In a series of posts, I explain, using teachings from early Buddhist scriptures, how we can free ourselves from the grip of social media addiction. These teachings come from the Vitakkasanthana Sutta, an ancient text that outlines five strategies to overcome our compelling urges. Today, we’ll focus on the second strategy: examining the downsides of having a mind that is out of control.
I find this method particularly powerful because it provides a vivid, graphic image. The text suggests reflecting on the drawbacks of unskillful thoughts: “These thoughts are unskillful, blameworthy, and lead to suffering. If these thoughts are given up, they will come to an end.” Imagine a young person, fond of adornments, repulsed by having a dead snake, dog, or human corpse hung around their neck.
This imagery is a great way to consider the negative aspects of social media and how it captures our attention. It’s crucial to understand that these platforms are designed to be addictive, hooking into our brain’s reward circuits to keep us coming back for more.
Numerous studies highlight the negative effects of social media. For instance, a 2019 study from Michigan State University and Monash University found that heavy Facebook users have impaired decision-making skills, comparable to those addicted to drugs like cocaine or heroin. On average, people spend four hours a day on their phones, leading to increased anxiety, depression, and feelings of loneliness.
Social media tricks us into comparing ourselves to others who only showcase the best parts of their lives, making us feel inadequate. The more we engage with these platforms, the less happy and satisfied we become. Bad actors also use social media for propaganda, subtly influencing our political decisions without us even realizing it.
Personally, I used to waste hours on social media. Instead of spending time walking, meditating, or working, I was glued to my phone. This misuse of time comes with a high opportunity cost. Moreover, social media can lead to poor sleep, reduced productivity, and strained relationships, as we often ignore our loved ones in favor of our devices.
The real problem with addiction is that it seems to promise happiness while actually making us miserable. This is one of the “cognitive distortions” the Buddha spoke about. We falsely assume that engaging in social media or other addictive behaviors will make us happy, when in reality, they bring us down.
This fear of missing out (FOMO) keeps us tethered to social media. When I first considered deleting my Facebook account, I worried about losing touch with distant relatives or missing significant events. But I found that stepping away from social media increased my happiness, productivity, and focus.
Cutting back on social media has been liberating. Instead of experiencing FOMO, I found joy in missing out (JOMO). This second tool from the Vitakkasanthana Sutta—examining the drawbacks of social media—helps us develop a more critical view of our social media habits and see the false promises they hold.
By recognizing that our addiction to social media doesn’t bring happiness, we can start to detach from it. Reflecting on its downsides, like the stinking corpse image, motivates us to break free from its grip.
However, it’s essential to focus not just on the negatives but also on the positives in our lives. Engage in wholesome activities that bring peace and joy. For me, rediscovering the simple pleasures of reading, listening to classical music, and taking walks has been incredibly fulfilling.
To sum up, consider making two lists: one of the drawbacks of your online addiction and another of the more wholesome activities you enjoy. When you feel the urge to indulge in social media, recall these lists to help shift your focus.
Recognizing the grossness of our social media habits and balancing it with more enriching activities helps us gain control over our lives. It enables us to live more mindfully, making conscious choices that lead to greater happiness and meaning.