In a series of posts, I explain, using teachings from early Buddhist scriptures, how we can free ourselves from addiction to social media. These teachings come from the Vitakkasanthana Sutta, an ancient text outlining five strategies for overcoming compelling urges.
This week, we’re focusing on the second strategy, which is examining the drawbacks of an out-of-control mind. There’s a vivid and graphic image in the discourse: it describes how unskillful and blameworthy thoughts cause suffering. It likens these bad thoughts to a young, well-adorned person being horrified if the corpse of a snake, dog, or human were hung around their neck.
The parallels to social media are clear. We need to recognize the disadvantages of our social media addiction to counteract the way platforms like Facebook and Twitter steal our attention. It’s crucial to understand that these technologies are designed to be addictive, hooking into our brain’s reward circuits to keep us coming back for more.
Evidence shows negative effects from social media use, not just for severe addicts but for nearly everyone. A 2019 study found that heavy Facebook users have impaired decision-making skills comparable to those addicted to drugs. On average, people now spend four hours a day on their phones, which can make us anxious, depressed, and lonely. Social media often makes us feel like we’re doing poorly compared to others, as it presents a falsely upbeat view of everyone’s lives. The more time spent on social media, the lower our sense of happiness and life satisfaction.
Moreover, social media is often used for social engineering and propaganda, influencing our political views without us realizing it. For instance, Facebook discovered that a Russian internet agency set up a mindfulness page to influence U.S. elections.
For me, the main drawback was the sheer amount of time wasted on these platforms. I could easily spend an hour or more each morning on social media instead of walking, meditating, or working. This misuse of time carries an opportunity cost. Social media also affects our sleep, productivity, and relationships, distracting us from meaningful interactions and work.
Addictions promise happiness but often lead to unhappiness—a concept the Buddha discussed in his teachings on cognitive distortions. These distortions make us believe that impermanent things will last forever, that unwholesome things are attractive, and that things not essential to our identity are critical.
The idea of FOMO (Fear of Missing Out) drives much of this addiction. When I considered deleting Facebook, I worried about losing contact with relatives and friends, missing significant events, or breaking news. However, I found that the less I used social media, the more content and productive I became. It allowed me time to meditate, read with full attention, and enjoy life more deeply.
Reducing social media use brought a sense of freedom and joy, transforming FOMO into JOMO (Joy of Missing Out). This second strategy from the Vitakkasanthana Sutta encourages us to examine our desires for social media and recognize these urges as false promises. By understanding that our addictive use of social media makes us unhappy, we can shift our focus to more meaningful activities.
Reflecting on the vivid image from the Buddha’s teachings, social media addiction can be seen as something repulsive and unwholesome—a stark contrast to the good and wholesome in our lives. Recognizing our skillful actions helps us see the unskillful ones for what they are.
Rather than just feeling bad about our online habits, we should turn our attention to more wholesome activities like being present, meditating, focusing on meaningful work, and enjoying simple pleasures. For me, disengaging from social media allowed me to rediscover the joys of reading, listening to classical music, and walking.
So, what have we learned? We’ve learned that reflecting on the drawbacks of social media addiction helps us see it as something gross and unappealing. This understanding gives us a clearer sense of who we are and how we want to live, aiding us in breaking free from these addictive tendencies.
To combat these urges, consider logging off as a habitual practice, moving social media icons to less accessible screens, and scheduling social media-free days. Embrace healthier alternatives like reading, meditating, or engaging in hobbies you enjoy. This way, you’ll create a balanced life filled with meaningful and nourishing activities, steering clear of social media’s pitfalls.
In summary, these reflections and strategies help us see addictive behavior as something that doesn’t fit with who we are or who we want to be. By undermining our addictive tendencies, we become freer, happier, and more in control of our minds.