I’m explaining how we can break free from our social media addiction using teachings from the early Buddhist scriptures, particularly the Vitakkasanthana Sutta. This text outlines five strategies for overcoming strong urges and habits.
In this series of posts, we’ve covered the first three strategies: turning our attention to something positive, recognizing the drawbacks of our bad habits, and learning how to reduce temptation.
Now, let’s talk about the fourth tool from the Vitakkasanthana Sutta, which is “stopping the formation of thoughts.” It sounds appealing to have an “off-switch” for our thoughts, or at least a way to turn them down.
So, what does the text say about this technique? It suggests that if previous methods haven’t quieted our unskillful thoughts and urges, we should focus on stopping the formation of these thoughts. When we do this, the negative thoughts will diminish, leading to a peaceful and unified mind.
To explain this concept better, imagine someone walking quickly. They might wonder why they are in such a hurry and decide to slow down. Then, they might question why they’re walking slowly and choose to stand still. Next, they might think about why they’re standing and choose to sit down, and eventually, lie down. Each step represents a gradual slowing and calming process.
This idea can be applied to our addiction to social media. When we realize there’s an underlying mechanism propelling us to keep scrolling, we can become more aware and let that urge go, allowing our minds to rest.
For example, if you’re mindlessly surfing the web, you might notice a feeling of anxiety driving you. This anxiety often feels like an unpleasant sensation in your gut. Part of your brain produces this feeling, thinking that being bored or missing out is a threat to well-being. Other parts of the brain respond by creating impulses to keep you surfing.
As feelings play a crucial role in our experiences, recognizing that this unpleasant sensation is driving your behavior is important. By becoming mindful of these feelings, you understand that you don’t have to react to them. Instead, you can observe them, recognizing them as part of your suffering, and respond with compassion.
This mindful self-compassion creates a pause, allowing you to act more kindly and wisely. When craving social media, this means acknowledging your discomfort and responding to it with kindness, helping you break free from compulsive behavior.
Often, when I notice myself glued to the computer, I remind myself to be mindful of my feelings. This discomfort in my gut, which I usually see as a signal to fix something by going online, is merely a sensation created by a part of my brain that thinks I’m threatened. By observing it and offering compassion, I can say, “May you be well. May you be happy. May you be at peace.”
Social media addiction is driven by a desire to escape emotional pain, and we can’t free ourselves from this urge until we learn to embrace our pain with mindfulness and compassion. By focusing on and accepting our underlying painful feelings, it’s like cutting an invisible cord that binds us to our cravings.
When I practice this mindfulness, my emotional connection to the internet weakens, allowing me to put down my phone or close my laptop and engage in more wholesome activities.
So, this fourth tool involves stopping the formation of unskilled urges by recognizing the feelings behind our thoughts and finding a healthier way to respond. This approach can help us break free from our social media compulsion.