In late 2019, I recorded a series of talks for “Tricycle” magazine, discussing how tools from Buddhist traditions can help overcome social media and internet addiction. These talks were published online in January of the following year. During the interim, I decided to transform my notes into a series of articles—six in total: an introduction plus an article on each of the five tools.
I’ve expanded a bit on what I discussed in those talks. After all, there’s always more you realize you could have added once the talk is over. Here are links to the five parts: Part 1, Part 2, Part 3, Part 4, and Part 5.
I’ve dealt with social media addiction myself since teaching requires me to spend a lot of time online. This often led me to get sucked into social media. Like many people, I carry a device around, commonly referred to as a “phone,” although I rarely use it for calls. It’s essentially a glass portal that opens up a world of endless distractions.
Given the amount of time I spent online and the constant access via my device, I noticed a detrimental impact on my work and sleep. I would stay up too late reading intriguing articles, mostly about science and psychology, and end up depriving myself of sleep. My ability to focus on reading books diminished, making life feel shallower.
Complications arose when I got involved in online disputes, which led to anger and anxiety. My heart would pound when logging into social media, and I craved validation, often feeling anxious about the likes and shares on my posts. These are forms of suffering, and naturally, I wondered how my Buddhist practice could help me with this addiction.
I’m sharing some tools that helped me to see if they might be useful for you too. By the time I wrote these articles, I had mostly overcome my addictions, though I occasionally struggled with spending too much time on Twitter. With continued practice of these techniques, I finally managed to disengage from Twitter as well.
So, what do I mean by social media addiction? I don’t just mean enjoying social media. I mean using it compulsively despite it causing harm to us and others. Compulsion is when we feel out of control, unable to stop, and the thought of quitting evokes strong negative emotions. This often leads to shame and dishonesty about our addiction.
I use “social media” broadly, referring not just to sites like Facebook and Twitter but also to online games and compulsive news checking. Although the Buddha didn’t speak about the internet, he addressed overcoming compulsive thoughts and behaviors. One significant discourse is the Vitakkasanthana Sutta, which translates to the “Discourse on Quieting Thinking.”
In this context, “thinking” includes urges that drive actions, like the urge to check your phone. This discourse is about letting go of unhelpful habits and urges. While often considered in the context of meditation, its principles apply broadly, including our interactions with social media, hence the term “Social Media Sutra.”
The discourse offers five tools, suggesting you start with the first and move to the next if it doesn’t work. I will provide an overview of each tool, explaining the Buddha’s advice and how to apply these tools practically.
That concludes today’s introduction. I hope you find this series of blog posts useful. You can start with the first tool, Pivoting Toward the Skillful.
Pay attention to any addictive behaviors you have with social media. Consider the suffering they cause and how your compulsion manifests. Experiment with giving up social media for a day or two. Notice what prevents you if you can’t, and observe your experience if you do—whether you feel joy, relief, craving, or anxiety.
Taking small, manageable steps to reduce social media usage can be effective. While it requires willpower, this gradual approach can significantly decrease your social media use. By applying these simple yet challenging steps, you can make a real difference.