During a recent online meditation session, we discussed the strong appeal of social media. Many people are so drawn to social media that it feels almost like an addiction. In fact, companies like Facebook, Twitter, and Instagram have spent a lot of money figuring out ways to keep us hooked.
Research shows that social media makes us unhappy and that we’re happier without it. Yet, we keep grabbing our phones. The endless content on social media attracts us because we’re always looking for something new and exciting. The likes and comments on our posts give us a sense of validation. It’s hard to stop because there’s always one more thing to look at, always the hope that the next thing will be more interesting.
This constant demand for our attention affects us negatively. We can’t stand moments when there’s nothing to do, no information to scroll through. I see people in supermarket lines, and almost every one of them is staring at a screen. The same goes for people waiting in line at a coffee shop drive-through. Even when we’re brushing our teeth or using the bathroom, we feel bored and reach for our phones. Daydreaming has become a lost art.
We’re so used to consuming tiny bits of information that many people find it hard to focus long enough to read a book. This is especially true when reading on an electronic device, where distractions are just a click or swipe away. Concentration is rare now, too.
I’ve mostly quit social media (I have an inactive Twitter account and a business Facebook account, but no personal account). When I struggled with social media addiction, I found a simple and effective tool to help me put my phone down and stop Facebook and Twitter from controlling my attention. It’s just three words: “Trust the Dharma.”
These words hold special meaning for me, so let me explain. The “Dharma” refers to the Buddha’s teachings, truths, or principles. The Buddha taught general principles that guide us from suffering to peace and fulfillment—these are the Dharma. He gave such advice to his aunt, who was a nun: Seek things that lead to contentment, freedom, letting go, having fewer desires, and being more secluded and energetic. These are the teachings.
A moment of mindfulness can help us find calmness. Focusing on one breath can ease the mind. A kind thought can bring peace to ourselves and others. Observing a feeling without judgment creates a pause where wisdom can grow. These are principles we can trust.
When I remind myself to “Trust the Dharma,” I’m recalling these principles. It helps me when I feel restless or bored and want to pick up my phone. By trusting this mindful approach to my immediate experience, I find confidence and calm. I believe that standing in line without my phone will be enjoyable, that simple breathing and noticing my thoughts will bring calm, joy, and kindness. This approach works for me every time. I wonder how it will work for you?
Remember, it takes time and practice to really trust the Dharma, but it’s a journey worth taking.