In a series of six posts, I explain how we can break free from our addiction to social media using teachings from early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This Sutta, which I’ve dubbed “the Social Media Sutra” for simplicity, offers five strategies to overcome intrusive thoughts and urges.
Now, let’s discuss the fifth and final tool: sheer willpower. The Buddha suggests that when all other methods fail, we should use willpower as a last resort. This requires a significant mental effort, almost like wrestling with your own mind.
It’s worth noting, though, that using willpower should be a last resort. Personally, I’ve found myself late at night browsing the internet endlessly, only to suddenly feel a surge of disgust and shut my laptop. This abrupt change in feelings isn’t really willpower; it’s more of a spontaneous reaction.
Thankfully, there are better ways to manage these urges, which might be sneakier but effective. For instance, using willpower when you’re not actively craving can be very potent. Decisions made in calmer moments can help limit how our impulses control us.
One effective strategy is deleting social media apps from your phone, making it harder to access them. For an even stronger measure, you can use parental safety settings to block these sites entirely or use browser plugins that limit your time on social media. Another extreme yet effective approach is deleting your social media accounts altogether.
I deleted my Instagram and Facebook accounts because they didn’t add value to my life. Instagram made me crave validation, and Facebook was more frustrating than enjoyable. Research indicates that quitting social media leads to greater happiness, but many struggle to do this due to addiction.
However, the final “willpower” trick I want to share involves creating barriers to accessing your accounts without deleting them. This technique involves locking yourself out of your accounts by changing your password to something random and not saving it. This method helps in maintaining your peace without the drastic step of account deletion.
Currently, I have locked myself out of my Twitter account and have found it much easier to stay away, freeing up time and avoiding the negative emotions often stirred by the platform.
To wrap up, we’ve explored the five tools from the Vitakkasanthana Sutta to free our minds from obsessive thinking and compulsive urges. I hope this series has helped you use the Dharma to overcome social media addiction. May we continue to progress in living with mindfulness, compassion, and joy.