In late 2019, I recorded a series of talks for “Tricycle” magazine about using Buddhist techniques to help overcome social media and internet addiction. The talks were published online in January of the following year, and in the meantime, I turned my notes into a series of articles. There are six articles in total: this introduction plus one for each of the five tools.
As I wrote these articles, I expanded on my original talks. Speaking publicly often makes you realize what more you could have said. Below, I’ve included links to Parts 1 through 5.
I must admit that I’ve struggled with social media addiction myself. Given that my work involves a lot of online activity, I’ve found myself getting drawn into social media, much like anyone else carrying around a smartphone. We call it a phone, but it’s a device I rarely use for calling; it’s more like a window into endless distractions.
With constant online access, I often ended up spending too much time on the internet, negatively impacting my work and causing late nights. I’d read fascinating articles that I couldn’t put down, often about science and psychology, which led to sleep deprivation. Despite my love for reading books, I lost my ability to focus deeply on them, leaving life feeling a bit shallower.
Online disputes posed additional problems, triggering anger and anxiety that made my heart race whenever I logged into social media. I craved the attention my posts received and anxiously checked for likes and shares, all forms of suffering. Naturally, I wondered how my Buddhist practice could help with my online addiction.
I plan to share some tools I’ve found useful in case you face similar challenges with internet use. When I wrote these six articles, I had largely overcome my addictions, though Twitter occasionally caused issues. Fortunately, applying these techniques helped me disengage from Twitter as well.
When I refer to social media addiction, I don’t just mean enjoying social media. I’m talking about the compulsive use of social media despite its harmful effects on us and others. Addiction here means losing control, struggling to stop, and feeling an overwhelming discomfort at the idea of quitting. Such compulsion often leads to shame and dishonesty about our behavior.
I use “social media” broadly, not just for platforms like Facebook and Twitter but also for those addicted to online games or compulsively checking the news.
Though the Buddha didn’t speak about the internet, he had much to say about managing compelling behaviors. One discourse that offers a wealth of useful tools is the Vitakkasanthana Sutta, or “Discourse on Quieting Thinking.” “Vitakka” means “thinking,” and “santhana” means “stopping” or “cessation.”
Thinking includes urges entangled with thoughts. Sometimes, you act on an urge without thinking verbally; for instance, picking up your phone to check social media. In Buddhist terms, these urges are also “thoughts.”
This discourse fundamentally addresses letting go of unhelpful urges and habits, often interpreted within the context of meditation but applicable to any life context, including social media use. Think of the Vitakkasanthana Sutta as a kind of Social Media Sutra.
The discourse outlines five tools, suggesting you start with the first and move on to the next if it doesn’t work.
Here’s a brief overview of what these five tools involve. Each tool has its own illustration—some are engaging and helpful, though others might be less so.
These tools provide a comprehensive approach to managing addictive behaviors and the associated anger and anxiety. I’ll discuss each in turn, explaining what the Buddha said and how each tool can be practically applied.
Notice any addictive social media behaviors you have and how they cause suffering. Observe your compulsions and consider experimenting with giving up social media, even for a day or two. If you can’t quit, notice what holds you back. When you do abstain, what do you feel—joy, relief, craving, anxiety?
Think of it as a window of time where your usage is gradually reduced. This practice takes willpower but can certainly help in reducing social media time.
Applying these ancient teachings to modern problems shows how relevant the Dhamma is today, just as it was over two millennia ago. Happy reading, and I hope you find this series helpful.