In a series of posts, I’ve outlined how teachings from early Buddhist scriptures can help us break free from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which provides five strategies for overcoming compelling thoughts and urges. I refer to it as the “Social Media Sutra” because it’s a more relatable and catchy name, reminding us that these teachings can be applied to our daily lives, including our online interactions.
When I talk about being “addicted” to social media, I mean using it compulsively despite its harmful consequences. Addiction is when we keep doing something harmful, feel out of control, and find it hard to stop despite wanting to. Often, this leads to secondary issues like feeling ashamed of our actions and becoming secretive. Cutting back on social media can cause anxiety, and we might also become addicted to emotions like anger and outrage, which can be the most troubling aspects of social media addiction.
The Social Media Sutra offers five tools to overcome these compulsions. The first tool is shifting our focus from harmful to helpful thoughts. For instance, if a practitioner is concentrating on something that causes negative thoughts, they should switch to something positive. The Buddha illustrates this with the example of a carpenter using a finer peg to knock out a larger one.
This isn’t limited to meditation; it applies to all areas of life, including our online activities. Social media isn’t inherently bad, but our minds often use it addictively. This includes not just Facebook and Twitter but also other online activities like reading news articles or playing games.
The principle here is mindfulness, which gives us the choice to stand back, observe, and realize which choices bring us happiness and which don’t. Mindfulness helps us recognize addiction and anger without blaming ourselves because blaming just adds to the problem. Addiction isn’t a personal weakness; it’s just a pattern of behavior, so we need to stop blaming ourselves.
To apply this teaching, first recognize with mindfulness that you’re doing something that makes you unhappy. Notice what unhelpful mental habit has arisen and what unskillful activity needs to be shifted.
The Buddha’s image of using a small peg to knock out a larger one reminds us that small, directed efforts of mindfulness and compassion can overcome strong feelings of addiction and anger. Change won’t happen with just one action; it takes repetition, so don’t get discouraged. Just keep working at it.
Three common forms of social media addiction are craving stimulation, craving attention, and becoming angry. Let’s address them one by one.
1. Craving Stimulation: If you’re constantly browsing and feel anxious without a steady flow of information, take a mindful break. Notice your body sensations, feelings, and surroundings. This wholesome input can satisfy you more than online stimulation.
2. Craving Attention: If you feel the need for constant validation through likes and comments, it likely means you’re not feeling good about yourself. Switch to self-compassion by giving yourself love and appreciation. Place a hand on your heart and acknowledge that you matter.
3. Anger and Outrage: If you find yourself getting righteously angry online, it’s usually because you lack kindness and empathy towards others. When you’re angry, offer yourself kindness first, then remember that the person you’re upset with is also a feeling being. Connecting with empathy can naturally lead to kinder interactions.
Trusting in the Dharma means trusting in your ability to choose better habits and find true contentment without special conditions—just be present with your experience.
To sum up, the first tool for dealing with social media addiction is to switch your attention to something skillful in the present moment. Trust the present moment, trust that you matter, and trust in the power of empathetic connection.
Trust the Dharma. It works.