In a series of posts, I explain how we can free ourselves from addiction to social media, using teachings from early Buddhist scriptures found in the Vitakkasanthana Sutta. This ancient text outlines five strategies for overcoming our compelling urges.
This week, we’ll focus on the second strategy, which involves examining the drawbacks of having a mind that’s out of control. This teaching offers a graphic image to illustrate its point:
“They should examine the drawbacks of those thoughts: ‘So these thoughts are unskillful, they’re blameworthy, and they result in suffering.’ As they do so, those bad thoughts are given up and come to an end. Suppose there was a young, youthful person who loved adornments. If the corpse of a snake, dog, or human were hung around their neck, they’d be horrified, repelled, and disgusted.”
We need to understand the disadvantages of social media and our attraction to it to counteract how platforms like Facebook and Twitter steal our attention. These technologies are designed to be addictive, hooking into our brain’s reward circuits to keep us coming back for more, whether it’s checking likes or waiting for comments.
There’s ample evidence highlighting the negative effects of social media. According to a 2019 study by Michigan State University and Monash University, heavy Facebook users have impaired decision-making skills comparable to people addicted to cocaine or heroin. In fact, on average, people spend around four hours daily on their phones. Social media can make us anxious, depressed, and lonely, often leading us to believe we’re doing worse than others as we compare our real lives to the idealized versions others present online.
Additionally, bad actors use social media for social engineering and propaganda, subtly influencing our political decisions without our awareness. For instance, Facebook found that a Russian agency had created a mindfulness page to influence U.S. elections.
Personally, the main drawback was the time I wasted on social media. Mornings could easily slip away as I scrolled through news and Twitter, time that could be better spent walking, meditating, or working. Social media has an opportunity cost.
Some other disadvantages of social media include staying up too late staring at screens, reducing productivity due to constant interruptions, neglecting loved ones, and getting into online conflicts. Our addiction promises happiness but often delivers the opposite. In Buddhism, the term “vipallasa” refers to cognitive distortions, like believing that temporary things will last forever or that unethical things are attractive.
The fear of missing out (FOMO) keeps us tethered to social media. I worried about losing touch with relatives or missing significant events when considering deleting my accounts. However, once I reduced my social media use, I found I was more content, productive, and focused.
Cutting ties with social media became liberating. Instead of experiencing FOMO, I felt JOMO — the Joy of Missing Out. This second tool from the Vitakkasanthana Sutta helps us see our social media desires with skepticism and recognize that these false promises of happiness are just that — false.
Reflecting on the powerful image from Buddha, it’s like having a stinking corpse draped around your neck while being finely dressed. This encourages us to see the unwholesomeness of social media addiction in our lives clearly.
Moreover, we should recognize and nurture the positive aspects of our lives. Reflecting on the drawbacks of online addiction and focusing on wholesome activities like being present, meditating, and engaging in meaningful work can bring true happiness and a sense of peace.
As I’ve disengaged from social media, I’ve rediscovered the joys of reading, listening to classical music, and taking walks. These simple pleasures offer a fulfilling alternative to the endless scroll of social media.
To sum up, create a list of the negative aspects of social media and a list of fulfilling activities. When you feel the urge to scroll, recall these lists. Cultivate a sense of “disgust” for the addictive behavior and an attraction to the wholesome activities that truly bring joy and meaning to your life.
In conclusion, recognizing the unhealthy nature of our social media habits helps us align with who we want to be, freeing us from addiction, and leading to greater happiness and control over our minds.