In a series of six posts, I’ve delved into how teachings from early Buddhist scriptures can help us break free from our social media addiction. These insights come from the Vitakkasanthana Sutta, which outlines five strategies to manage overpowering thoughts and urges.
Instead of using the literal translation, “the Discourse on Quieting Thinking,” I prefer calling it “the Social Media Sutra” because it’s catchier and more relatable. This name also reminds us that these ancient teachings can be directly applied to modern issues like social media addiction.
Now, let’s talk about the fifth and final tool. This one might catch you off guard: it’s sheer willpower. The Buddha described this as clenching your teeth and pressing your tongue against the roof of your mouth while using your mind to overpower bad thoughts. Though it sounds harsh, it’s a last-resort method, only to be used when other techniques fail.
I’ve found this useful at times. For instance, late at night, I might find myself browsing interesting articles online, but this deprives me of sleep. Suddenly, a feeling of disgust at my actions can make me slam my laptop shut. While it feels like willpower, it’s more an involuntary reaction driven by a sense of healthy distaste.
There are sneakier, more effective ways to curb your urges. These involve using willpower at moments when you’re not actively craving. For example, deleting social media apps from your phone makes it harder to access them. You could also use your phone’s parental safety settings to block social media sites altogether or install browser plugins to limit your time on these platforms. You could even go as far as deleting your social media accounts entirely, though this requires significant willpower.
I did this with my Instagram and Facebook accounts. While Instagram is relatively benign, I found myself seeking validation through likes and comments, which made me uncomfortable. So, I deleted my account. My dislike for Facebook and the deterioration of conversations in its groups, along with privacy concerns, led me to delete my Facebook account as well. Research shows quitting social media makes us happier, but addiction often convinces us otherwise.
Eventually, Twitter was the only social media platform I had left. Despite spending less time on it, I found it to be an “outrage factory,” which negatively affected my well-being. Checking Twitter first thing in the morning would often lead to long, unproductive periods.
Here’s my final “willpower” trick that helped me quit Twitter and improve my happiness: locking yourself out of your account. Don’t delete it, just lock yourself out by changing your password to something unmemorable and not saving it. This creates a barrier that makes it hard to access your account. While not foolproof, it has been effective for me.
In summary, we’ve explored five tools from the Vitakkasanthana Sutta to free our minds from obsessive thinking and compulsive urges. Thanks for joining me on this journey to apply Dharma teachings to overcome social media addiction. I hope we all continue to make progress in living with mindfulness, compassion, and joy.