In this series of six posts, I’ll explain how we can break free from social media addiction using teachings from early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This text outlines five strategies for overcoming persistent thoughts and urges.
One key takeaway is to follow the Buddha’s advice in order. If redirecting our mind to positive things doesn’t work, we should then try to see the downsides of our addiction. If that method fails, the next step is to “ignore and forget” whatever we’re obsessed with — today’s focus.
The Sutta briefly suggests that if bad, unskillful thoughts related to desire, hate, and delusion persist, we should ignore and forget them. You might think this is easier said than done, but the principle is more practical than it sounds. It’s about reducing temptation.
Let’s dive into how we can apply this in two areas: external activities and internal experiences.
First, on the external front, a simple step is to change our habits around social media use. For example, if you’re trying to lose weight and you crave potato chips, keeping them out of sight helps. Similarly, for social media, try moving your apps off the main screen of your phone, turning off notification badges, and silencing notifications. This reduces constant interruptions and puts you back in control of your attention.
Another tip is to keep your phone out of sight at times. Don’t charge it by your bedside; instead, use an alarm clock to wake up. Charging your phone in another room can help you start your day without immediately diving into the internet. Also, turning your phone off while it charges overnight creates a barrier that makes it easier to avoid jumping online first thing in the morning.
I’ve found that when I charge my phone in the living room, I’m more likely to meditate or read a Dharma book first thing in the morning, rather than scrolling through social media. This sets a positive tone for the day.
If you’re out with family or friends, try muting your phone or putting it away. Some people pile their phones on the table at a restaurant, and whoever touches their phone pays for everyone’s meal — a fun and effective strategy.
Meditation retreats offer another chance to disconnect from the online world. Some retreats require you to hand in your phone, or you can voluntarily leave it in your car or a sealed envelope with an encouraging message on it.
Now, let’s talk about internal strategies. How we use our eyes can affect our mindfulness. Normally, we focus narrowly on a specific thing, but if we relax our eyes and take in the entire visual field, it opens our awareness and calms the mind. This broader perspective is less likely to get caught up in distracting thoughts.
In meditation, a narrow focus can make us easily bored and more likely to get lost in thought. But with a soft gaze, we can be aware of many sensations, making it easier to let thoughts pass through without engaging with them.
This concept also helps with everyday urges, like the sudden desire to check social media. By maintaining an open gaze, we can let such urges come and go without acting on them. This is similar to “urge surfing,” where you observe the urge without giving in, knowing it will eventually pass.
So, we can reduce our social media distractions by changing our physical habits and our internal focus. These small shifts help us ignore and forget the thoughts and impulses that keep us hooked. By doing this, we can begin to free ourselves from addictive behaviors.
In summary, create sensory spaces free from addiction, and adjust your focus to let go of distracting thoughts. These practices help you break free from the patterns of addiction and lead to a more mindful and peaceful life.