In a series of six posts, I outline how we can break free from our addiction to social media using teachings from the early Buddhist scriptures, specifically from the Vitakkasanthana Sutta. This sutra, which translates to “the Discourse on Quieting Thinking,” provides five strategies for overcoming compelling thoughts and urges. For simplicity and relevance, I’ll refer to it as “the Social Media Sutra.”
By “addiction” to social media, I mean the compulsive use of these platforms despite knowing their negative consequences. It’s the classic definition of addiction: repeatedly engaging in harmful behavior while feeling out of control and finding it hard to stop.
Addiction can also lead to secondary consequences such as shame, secrecy, and anxiety when attempting to cut back. Additionally, indulging in social media can foster an addiction to anger and outrage, which may be the most troubling aspect for many.
The Social Media Sutra offers five tools to help manage overwhelming urges. The first strategy involves shifting focus from unskillful, harmful thoughts to skillful, constructive ones. The Buddha likens this to a carpenter using a finer peg to knock out a larger one. While he may not directly mention meditation, this principle can be applied to all areas of life, including online activities.
Social media itself isn’t inherently bad, but our minds often turn to it addictively. This includes not just platforms like Facebook and Twitter, but other engaging online activities like reading news or playing games. The idea is to switch from unhelpful urges to more helpful behaviors. Mindfulness plays a crucial role here, giving us the ability to observe our thoughts and make better choices.
Becoming mindful can be uncomfortable as we come face-to-face with our addictions and anger. However, it’s important to stop blaming ourselves. Addiction isn’t a personal weakness; it’s a result of various causes and conditions in our lives. Letting go of self-blame is a choice we can make.
Here’s how to apply this teaching: first, use mindfulness to recognize when you’re doing something that makes you unhappy. Identify the unskillful activity you need to switch from. The Buddha’s carpenter analogy illustrates using a small peg to knock out a larger one. Even if your mindfulness and compassion feel weak, they just need to be directed effectively.
Just like knocking out a peg takes multiple hammer blows, changing your habits takes repetition and persistence. In my experience, the three most common forms of addiction are craving stimulation, craving attention, and becoming angry. Let’s address these one at a time.
If you’re craving constant stimulation, take a mindful break. Focus on physical sensations, your surroundings, and your immediate experience. This mindful awareness is more fulfilling than mindless online stimulation.
When you crave attention, you’re likely not feeling good about yourself and seeking reassurance from others. Instead, give yourself love, compassion, and appreciation. Remind yourself that you matter and offer yourself emotional support.
Outrage addiction is also common. We might use anger to hurt others or avoid our reactions to them. Bringing empathy and compassion into the moment is key. Recognize that your anger is causing you suffering and respond with kindness to yourself. Then, empathize with the person you’re angry with, understanding that they too seek happiness and avoid suffering.
Trust is a recurring theme: trust the present moment, trust that you matter, and trust the power of empathetic connection. When tempted to mindlessly check your phone, remind yourself to “Trust the Dharma.” This reinforces the belief in making mindful choices and the potential for contentment without special conditions.
The first tool for dealing with social media addiction is to switch to skillful behaviors, bringing mindfulness into our present experience. When craving stimulation, attention, or feeling angry, trust that mindfulness and compassion can guide you toward healthier interactions with social media.
Ultimately, trust the Dharma. It works.