In a series of six posts, I explain how to break free from social media addiction using teachings from early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This ancient text outlines five strategies for overcoming persistent thoughts and urges.
The Buddha recommended working through these tools in order. First, try redirecting your mind to something positive. If that doesn’t work, consider the drawbacks of your addiction. Still struggling? Then move on to the next tool, which involves simply “ignoring and forgetting” your obsession. Today, we focus on this tool.
The concept might seem overly simple: If troublesome thoughts linked to desire, hate, and delusion arise, ignore and forget about them. Though it might seem easier said than done, it’s actually practical, especially when considering external and internal activities.
Let’s start with external activities. For example, if you’re trying to lose weight but love potato chips, keeping them out of sight makes it easier to resist. Similarly, we can manage our social media use by adjusting our environment. Our phones, often our main gateway to social media, can be reconfigured. Move your social media apps to a less accessible screen on your phone, and turn off those red notification badges and audible alerts designed to grab your attention.
Try keeping your phone out of sight, such as charging it in another room overnight. This simple change can prevent you from checking it first thing in the morning and give you a chance to start your day without diving into the internet. Use an alarm clock instead if you need to know the time.
During meals with family or friends, mute your phone or put it away to be fully present. You might also try meditation retreats where phones are not allowed, teaching you to be happier offline and more present with your surroundings.
Now, let’s look at internal activities. How you use your eyes can influence your mental state. Typically, we focus narrowly, like a flashlight, concentrating on a small area but missing a lot. By relaxing your gaze to encompass your entire visual field, like a glowing lamp, you can create a sense of mental space. This helps thoughts pass without overwhelming you, making it easier to ignore and forget them.
In meditation, a narrow focus can lead to boredom and shifting attention to distracting thoughts. But with a soft gaze, you can be aware of many sensations, keeping the mind more engaged and less likely to be captivated by single, intrusive thoughts. This practice makes it easier to let go of compulsions, like checking social media.
This is similar to “urge surfing,” where you observe an urge rise and fall rather than act on it. By maintaining an open gaze and a broader field of attention, you can watch urges pass without giving in.
In summary, we reduce our chances of distraction by physically and mentally creating spaces free from social media and changing how we pay attention. This not only helps us manage our online habits but also brings a deeper sense of mindfulness and well-being into our daily lives.