I’ve been writing a series of posts explaining how we can break free from our addiction to social media using teachings from early Buddhist scriptures. These teachings are found in the Vitakkasanthana Sutta, which offers five strategies for overcoming strong urges. I’m referring to it as the “Social Media Sutra.”
In this context, “thinking” refers not just to our inner dialogues but also to the emotional urges that drive us. The urge to constantly check social media or surf the internet is a form of this thinking. The first strategy involves turning our attention to something positive. The second looks at the drawbacks of our unhelpful activities, and the third focuses on reducing temptation.
Now, let’s dive into the fourth strategy, known as “stopping the formation of thoughts.” This method involves trying to quiet our minds. The discourse suggests that if other methods don’t work and our unskillful thoughts and urges continue, we should focus on stopping the formation of these thoughts. This can help calm the mind and achieve a state of mindful absorption.
To illustrate this, let’s use an analogy. Imagine someone walking quickly but then deciding to slow down, stand still, sit down, and finally lie down. The idea is to move from more active to more restful states. Similarly, when we notice our minds racing with thoughts urging us to engage in compulsive online activities, we can become aware of these forces and let go, allowing our minds to rest.
If we mindlessly surf the web, it could be driven by an underlying sense of anxiety, like a tight, uncomfortable feeling in the gut. This sensation signals a perceived threat to our well-being, prompting us to keep browsing. By recognizing this anxiety and the verbal thoughts that accompany it, we can slow down our impulses.
Buddhism emphasizes the importance of feelings, as they play a central role in our experiences. By becoming mindful of the feelings driving our behaviors, we can choose not to react to them impulsively. Instead, we observe these feelings and show ourselves compassion, creating a pause that allows for wiser actions.
Internet addiction often stems from unpleasant feelings like boredom, hollowness, dread, or anxiety. Whatever the feeling, we can train ourselves to face it with kindness and compassion, moving from reactivity to mindful, creative responses.
When I find myself glued to my computer, I use this mindful approach. I recognize the unpleasant feelings as mere sensations in my body, signaling a perceived threat to my well-being. Instead of acting on them, I observe and offer myself compassion, saying things like, “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. To break free, we must learn to face our pain with mindfulness and compassion. When we do this, the emotional connection to social media weakens, allowing us to engage in more wholesome activities.
This fourth tool, stopping the formation of unskillful urges, helps us see what feelings drive our thoughts and urges, allowing us to respond more wholesomely. This approach helps free us from the compulsion to engage with social media.
For the next part of this series, stay tuned.