In a series of six posts, I’ve illustrated how we can free ourselves from our social media addiction using teachings from early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This text offers five strategies to overcome disruptive thoughts and the urges that come with them. I prefer to call it “the Social Media Sutra” because it’s a more relatable and memorable name.
When I say we’re “addicted” to social media, I mean we compulsively use it despite its harmful effects on ourselves and others. Addiction is defined as repeatedly engaging in behavior that causes harm yet feeling unable to stop. Secondary consequences often include shame, secrecy about our behavior, and anxiety about reducing usage. Moreover, social media can make us addicted to feelings of anger and outrage, which is particularly troubling.
The Social Media Sutra gives us five tools to combat these urges. The first tool involves redirecting our focus from harmful thoughts to more beneficial ones. The Buddha illustrates this with the analogy of a carpenter using a smaller peg to dislodge a larger one. Though it might seem our addiction is powerful and our mindfulness weak, repeated effort can change our habits.
Common forms of social media addiction include craving constant stimulation, seeking attention, and feeling outrage. Here’s how to handle each one:
1. Craving Stimulation: If you’re constantly browsing and feel anxious without a steady stream of information, take a mindful break. Focus on physical sensations, your feelings, and your surroundings. This shift from online stimulation to mindful awareness can leave you feeling more fulfilled.
2. Craving Attention: Seeking validation through likes and comments often stems from not feeling good about yourself. Instead, give yourself love and appreciation. Place your hand on your heart and reassure yourself that you matter and that you care for yourself.
3. Feeling Outrage: When anger takes over, it indicates a lack of kindness and empathy towards others. First, offer yourself some compassion, then remind yourself that the person you’re angry with also seeks happiness and avoids suffering. This empathetic connection can lead to kinder interactions.
Trust the Dharma and your practice. Sometimes, when I’m tempted to check my phone mindlessly, I remind myself to “Trust the Dharma” and put the phone down. This phrase reinforces that there’s a better option than giving in to cravings and that true contentment is possible by being present in the moment.
So, by applying these tools, we can shift from harmful social media habits to healthier ones. Whether you’re seeking stimulation, craving attention, or feeling outrage, trust in the present moment and the power of empathetic connection. Trust the Dharma—it works.