Effective Strategies for Battling Social Media Dependency (The Social Media Sutra, Introduction)

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Effective Strategies for Battling Social Media Dependency (The Social Media Sutra, Introduction)

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Effective Strategies for Battling Social Media Dependency (The Social Media Sutra, Introduction)

Back in late 2019, I recorded a series of talks for “Tricycle” magazine about how Buddhist practices can help beat social media and internet addiction. These talks were posted online in January of the following year. While waiting, I turned my notes into six articles—one introduction and five covering different tools.

Recording those talks made me realize I had more to say on the subject. You can find links to each part of the series: Part 1, Part 2, Part 3, Part 4, and Part 5.

I’ve struggled with social media addiction. Because of my teaching work, I spend a lot of time online, which has made me prone to getting sucked into social media. Like most people, I always carry a device we call a “phone,” but it’s really a portal to endless distractions.

I used to spend too much time on the internet, affecting my work and sleep. Often, I’d stay up late reading interesting articles, usually about science and psychology. The reading material was good, but I couldn’t stop and would end up sleep-deprived. Despite my lifelong love of books, I lost the ability to focus on them, making life feel superficial.

There were additional issues, like getting involved in online disputes, leading to anger and anxiety. My heart would pound whenever I logged into my social media accounts. I also craved attention, anxiously checking if my posts received “likes” or shares. These feelings are forms of suffering.

Not liking to suffer, I naturally wondered, “How can my Buddhist practice help with my addiction to online activities?” I’m sharing some tools that have helped me, hoping they’ll help you with similar struggles.

By the time I wrote these articles, I’d mostly overcome my addictions, though I sometimes still spent too much time on Twitter, which affected my mental state. Fortunately, I managed to disengage from Twitter with continued practice of these techniques.

So, what do I mean by social media addiction? I’m not talking about simply enjoying it; I mean compulsive use despite harmful consequences. Compulsion means feeling out of control and struggling to stop. The thought of quitting may lead to intense discomfort, often accompanied by shame and dishonesty about the extent of the addiction.

I’m using “social media” broadly—not just sites like Facebook or Twitter but also online games and compulsively checking the news.

Buddha didn’t talk about the internet or social media, but he did offer advice on overcoming compulsive thoughts and behaviors. There’s a specific discourse, the Vitakkasanthana Sutta, or “Discourse on Quieting Thinking,” that offers valuable tools. “Vitakka” means “thinking,” and “santhana” means “resting place” or “cessation.”

“Thinking” here doesn’t only refer to internal dialogue or imagined images but also to urges that come with those thoughts. Sometimes, you act on an urge without verbal thought, like picking up your phone and opening a social media app. The urge itself is considered a “thought” in Buddhist terms.

This discourse is essentially about letting go of unhelpful urges or habits. While many interpret the Vitakkasanthana as relevant to quieting urges during meditation, its principles can be applied anytime, including while using social media. Think of it as a Social Media Sutra.

The discourse offers five tools. You start with the first one; if that doesn’t work, you try the next, and so on. Each tool comes with an illustration—some more useful than others.

These five tools create a robust set of strategies for overcoming addictive behaviors and associated negative emotions like anger and anxiety. I’ll cover each in detail, explaining what Buddha taught and making these tools practical.

That’s it for now. I hope you enjoy this series of posts. Here’s the first tool: Pivoting Toward the Skillful.

Notice any addictive patterns in your social media use. What kind of suffering does it lead to? How does your compulsion show up? Can you experiment with giving up social media for a day or two? If not, what’s stopping you? What do you feel if you do take a break—joy, relief, craving, anxiety?

Consider limiting your social media use for set periods and gradually reducing the time. With enough willpower, this simple strategy can significantly cut down your social media usage.

This series by Bodhipaksa offers mindful and self-compassionate tools for overcoming social media addiction. Applying ancient teachings to modern issues shows how relevant Buddha’s wisdom remains today.