In a series of six posts, I use teachings from early Buddhist scriptures to explain how we can free ourselves from social media addiction. These teachings come from the Vitakkasanthana Sutta, which offers five strategies to manage compelling thoughts and urges. I refer to this sutta as the “Social Media Sutra” because it makes it more relatable to our daily lives.
When I say we’re “addicted” to social media, it means we use it compulsively despite knowing it causes harm. This aligns with the classic definition of addiction: repeatedly doing something harmful but feeling unable to stop. Often, social media addiction has secondary consequences such as feeling ashamed and becoming secretive about our activities. Trying to cut back can lead to anxiety, and we may find ourselves addicted to anger and outrage, which is particularly troubling.
The Social Media Sutra offers five tools to overcome these urges. The first strategy involves shifting our focus from harmful thoughts to more positive ones. The Buddha illustrated this by comparing it to a carpenter who uses a finer peg to remove a larger one. While not specifically about meditation, this teaching applies to all areas of life, including online activities. Our minds often turn to social media in addictive ways, but the principle here is to switch from unhelpful urges to more helpful behaviors. Mindfulness plays a crucial role by giving us the power of choice. It allows us to observe our inner state and choose actions that make us happier.
It’s essential to stop blaming ourselves for our addictions. It isn’t a personal weakness but rather a result of unfolding causes and conditions in our lives. With mindfulness, we can recognize when we’re engaging in harmful behaviors and choose to switch to more beneficial activities.
For example, if you’re craving constant stimulation, take a mindful break and focus on your physical sensations and surroundings. This provides a wholesome and grounding input for the mind, unlike the fleeting satisfaction from online stimulation. Trusting the present moment can help you feel more content.
If you crave attention, it might stem from not feeling good about yourself. Instead of seeking external validation, practice self-compassion. Place your hand on your heart and offer yourself kindness, affirming that you matter and are enough. This internal reassurance can help reduce the need for external validation.
Anger and outrage are also common unskillful behaviors linked to social media. When you feel angry, recognize that you’re suffering and offer yourself kindness. Then, try to empathize with the person who upset you, remembering that they, like you, prefer happiness over suffering. This empathy can naturally lead to kinder communication.
To reinforce this practice, remind yourself to “Trust the Dharma.” This simple phrase can help you remember the importance of making mindful choices and trusting in the possibility of true contentment without needing special conditions.
So, the first tool in addressing unhelpful social media habits is to switch your focus to more skillful behaviors. Trust the present moment, understand that you are enough, and connect empathetically with yourself and others. This approach can transform your relationship with social media into a healthier one.
Remember, trust the Dharma. It works.