In six posts, I’m explaining how we can break free from our addiction to social media using teachings from early Buddhist scriptures. These insights come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming strong urges. This text, which I’m calling “the Social Media Sutra,” teaches us techniques to quiet our minds.
When the Sutta refers to “thinking,” it includes not just inner self-talk but also the emotional urges that come with it, such as the urge to compulsively use social media. The first strategy involves shifting our attention to something positive. The second is recognizing the drawbacks of our harmful activities, and the third focuses on reducing temptation.
Now, let’s look at the fourth tool from the Vitakkasanthana Sutta, which can help us tackle social media addiction. This tool is about “stopping the formation of thoughts.” It may sound ideal to have an off-switch for our thinking, or even just a dial to turn it down a bit.
The Sutta advises that if other methods haven’t worked to quiet our unskillful thoughts and urges, and negative thoughts linked to desire, hate, and delusion persist, we should focus on stopping the formation of these thoughts. By doing so, we let go of these unskillful thoughts, our mind calms down, and we achieve mindful absorption.
An analogy helps illustrate this concept: Imagine someone walking quickly. They think, “Why am I walking so fast? Why don’t I slow down?” So they slow down. Then they think, “Why don’t I stand still?” So they stand stil. Next they think, “Why don’t I sit down?” So they sit down. Finally, they think, “Why don’t I lie down?” So they lie down, moving towards increasingly restful postures.
This analogy highlights that by becoming aware of what’s driving us to move quickly, we can let go and slow down. Similarly, when our mind pushes us toward compulsive online activity, we need to understand what’s driving these urges. Recognizing these triggers allows our mind to rest.
For instance, if we’re mindlessly surfing the web, we might notice an underlying anxiety, a tight, prickly feeling in the gut. Our brain generates this unpleasant feeling as a signal, thinking boredom or missing out is a threat to our well-being. This sensation drives us to keep clicking through web pages and social media posts, accompanied by thoughts like “Just one more article.”
In Buddhist practice, feelings play a crucial role. The Buddha said that “everything converges on feeling” because feelings drive our behavior. By becoming mindful of the feeling driving our actions, we don’t need to react to it. Instead, we can observe it, realize part of us is suffering, and respond with compassion.
Practicing mindful self-compassion creates a pause, allowing us to choose a kinder, wiser response. In the case of internet addiction, it’s important to identify and accept the unpleasant feelings driving us, such as boredom or anxiety. By responding to our discomfort with kindness, we move from a reactive to a more mindful approach.
When I find myself fixated on my computer, I use this method. I become aware of my suffering and turn my attention to the present feelings. Usually, I notice an unpleasant sensation in my gut. When I’m not mindful, I take this feeling as a sign that something is wrong and seek a fix online. However, when I’m mindful, I recognize this feeling as just a bodily sensation. Instead of reacting, I observe it with compassion, saying, “May you be well. May you be happy. May you be at peace.”
Social media addiction stems from a desire to escape emotional pain. To overcome it, we must learn to face our pain with mindfulness and compassion. When we crave something, it feels like there’s an emotional cord connecting us to it. By mindfully addressing our discomfort, we sever this cord, weakening our emotional attachment to social media.
As a result, I find it easier to put down my phone or close my laptop and engage in something more meaningful than scrolling through social media. This fourth tool helps us focus on stopping the formation of unskillful urges, allowing us to respond mindfully and break free from compulsive social media use.