In late 2019, I recorded a series of talks for “Tricycle” magazine about using Buddhist tools to overcome social media and internet addiction. These talks were published in January the following year, so I decided to expand my notes into a series of six articles—one introductory piece and one for each of the five tools I discussed.
I’ve added more information to the articles than was in the original talks because, often after giving a talk, you realize there were things you missed. Here are links to the different parts: Part 1, Part 2, Part 3, Part 4, and Part 5.
I openly admit to having been a social media addict. Due to the nature of my work, I spent a lot of time online and found myself frequently getting pulled into social media. Like many, I carry around what we call a “phone,” although I rarely use it for calls. It’s more of a glass gateway to endless distractions.
Given my online habits and constant access to a digital device, I often found myself spending excessive time on the internet. This behavior negatively affected my work and led me to stay up too late, engrossed in fascinating articles, mostly about science and psychology. Although the content I was consuming was valuable, I couldn’t stop, resulting in sleep deprivation. I realized I couldn’t focus on reading books anymore. Reading has always been a passion, and without it, life felt superficial.
Sometimes, I’d get into online arguments, which not only made me angry but also quite anxious. My heart would race every time I logged into my social media accounts. I also craved attention and anxiously checked to see if my posts were liked or shared. Clearly, these behaviors caused suffering.
Disliking this suffering, I began to ask, “How can my Buddhist practice help with my online addiction?” I want to share the tools I found helpful in case you are experiencing similar issues.
By the time I wrote these six articles, I had largely overcome my addictions, although I sometimes struggled with spending too much time on Twitter. Using the techniques I’ll be discussing, I managed to disengage from Twitter, too.
When I refer to social media addiction, I mean the compulsive use of social platforms despite harmful consequences to ourselves and others. Addiction implies a lack of control and difficulty in quitting, often leading to shame and dishonesty about the extent of our problem.
I’m using the term “social media” broadly. This includes social media sites like Facebook and Twitter, online games, and compulsively checking the news. Although the Buddha didn’t specifically talk about the internet or social media, he provided valuable insights on overcoming compulsive behaviors and thoughts.
One particular discourse, the Vitakkasanthana Sutta, or the “Discourse on Quieting Thinking,” is especially relevant. Here, Vitakka means “thinking,” and Santhana means “end or stopping.” In this context, thinking includes the urges driving those thoughts, like the urge to pick up your phone.
The discourse offers a range of tools for letting go of unhelpful urges and habits. Although most people associate the Vitakkasanthana Sutta with meditation, its principles apply to everyday life, including social media use.
The discourse outlines five tools, which I’ll discuss in detail. Each tool has illustrations that are sometimes very instructive. These tools are useful for overcoming addictive behaviors and the associated negative emotions like anger and anxiety. I’ll explain what the Buddha taught and how to make these tools practical for modern use.
Please check out the first tool, Pivoting Toward the Skillful.
Take a closer look at your social media habits. What kind of suffering do they bring? How does your compulsive behavior manifest? Could you try giving up social media for a day or two as an experiment? If not, notice what’s holding you back. When you do give it up, even temporarily, do you feel joy, relief, craving, or anxiety?
Set specific, shorter time windows for social media use and gradually reduce it. This simple yet challenging step can significantly cut down your social media usage.
By applying these ancient teachings to modern problems, we can see how relevant the Dhamma remains today, just as it was thousands of years ago.