In a series of six posts, I explain how teachings from early Buddhist scriptures can help us break free from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which offers five strategies to manage compelling thoughts and urges.
The term “Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking,” but I refer to it as “the Social Media Sutra” for convenience and to emphasize its relevance to our modern lives.
Now, let’s discuss the fifth and final method, which might surprise you: sheer willpower. The Buddha suggests using intense mental effort to overcome persistent negative thoughts, likening it to a strong man overpowering a weaker man. Although this approach seems harsh and forceful, it’s a last resort when other methods have failed.
I’ve found willpower useful from time to time. For example, I can be engrossed in late-night internet surfing, only to suddenly feel a strong aversion and slam my laptop shut. This surge of healthy distaste breaks my craving and stops my compulsive behavior.
However, relying on willpower alone is problematic. Overcoming urges is often more effective when using strategies that don’t involve active craving. Decisions made to limit access to social media can serve as proactive force. For example, deleting social media apps from your phone makes access more cumbersome, and using parental safety settings to block these sites entirely can be even more effective. Browser plugins that restrict time spent on social media or deleting accounts altogether are other powerful measures.
I decided to delete my Instagram account because I found myself seeking validation through likes and comments, which felt unhealthy. I also deleted my Facebook account due to privacy concerns, political content, and negative interactions. Research indicates that quitting social media improves happiness, but addiction often convinces us otherwise, making it hard to break free.
I retained my Twitter account, though I used it less frequently. Yet, Twitter still posed problems, causing feelings of outrage and wasting time. Checking Twitter first thing in the morning often drew me in for up to an hour. Endless scrolling and engaging content were designed to keep us hooked.
I eventually devised a final willpower trick that helped me leave Twitter, leading to greater happiness and saved time. Instead of deleting my account, I locked myself out by changing my password to something I couldn’t remember and secure it in a less convenient manner. Although I could theoretically regain access, this extra barrier has kept me off Twitter for months.
Currently, I have no personal Facebook, Instagram, or active Twitter presence. This strategic use of willpower—the weaker self locking the stronger addict inside a room—demonstrates that controlling your environment can help overcome urges.
This series highlights the five tools from the Vitakkasanthana Sutta designed to free our minds from obsessive thinking and compulsive urges. Thank you for exploring and practicing these teachings with me. I hope we all continue to progress in living with mindfulness, compassion, and joy.