In a series of six posts, I explain how we can break free from our social media addiction using teachings from the early Buddhist scriptures. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling thoughts and urges.
“The Social Media Sutra” is a more accessible name for ‘Vitakkasanthana Sutta,’ highlighting that these teachings can be applied to our relationship with social media. By being “addicted” to social media, I mean we use it compulsively despite its harmful consequences for us and others. Classic addiction involves repetitive, harmful behavior that feels uncontrollable and difficult to stop.
Addictions often come with secondary consequences such as shame, secrecy, anxiety when trying to cut back, and sometimes anger or outrage. The Social Media Sutra offers five tools to overcome these urges. The first tool is to shift focus from an unhelpful thought to a more helpful one. For example, if negative thoughts arise, redirect attention to something positive. The Buddha uses the analogy of a carpenter removing a large peg with a smaller one to illustrate this.
He doesn’t specify meditation, implying these strategies can be applied in everyday life, including online activities. Social media isn’t inherently bad, but our addictive use can be. This includes not just platforms like Facebook and Twitter but also activities like reading news articles or playing games.
The basic principle of Dharma practice is mindfulness, which gives us the power to choose. Mindfulness allows us to observe our thoughts and recognize that some actions lead to happiness and others to unhappiness. It can be uncomfortable to become mindful of our addictions and anger, often leading to self-blame. However, it’s crucial to stop blaming ourselves and understand that addiction is just a result of causes and conditions.
Begin by mindfully recognizing when you’re engaging in something that makes you unhappy. Identify the unhelpful mental habit or activity you need to switch from. When the Buddha talks about using a smaller peg to remove a larger one, remember that your mindfulness and compassion, though they may seem weak, are powerful tools when directed purposefully. Change requires repetition, so don’t be discouraged if it takes time to form new habits.
Common forms of social media addiction include craving stimulation, attention, and becoming angry. If you’re craving constant stimulation, take a mindful break and focus on your physical sensations and surroundings. This kind of stimulation is more fulfilling and grounding than online content. Learn to trust that the present moment is enough.
When craving attention, it’s often because you don’t feel good about yourself. Instead, give yourself love, compassion, and appreciation. Place your hand on your heart and reassure yourself that you matter and are worthy of care. Trust that you are enough.
Outrage addiction involves becoming dependent on feelings of self-righteous anger. This often leads to harmful behaviors towards others. When you feel angry, recognize your suffering and offer yourself kindness. Remember that the person you’re angry with also feels happiness and suffering, just like you. Shift to a more empathetic and compassionate approach.
Trusting in mindful choices means acknowledging that better options exist beyond cravings. Trust in your ability to let go of painful habits and that true contentment is possible without special conditions. Be present with your experience, and everything will sort itself out.
To summarize, the first tool to deal with unhelpful behaviors related to social media is to switch attention to something skillful. Whether craving stimulation, attention, or feeling anger, learn to trust the present moment, your inherent worth, and the power of empathetic connection. This can lead to a healthier relationship with social media.
Trust the Dharma. It works.