In several posts, I discuss how we can free ourselves from social media addiction, drawing on teachings from early Buddhist scriptures found in the Vitakkasanthana Sutta. This ancient text outlines five strategies to overcome overwhelming urges.
This week, we focus on the second strategy: examining the drawbacks of an uncontrolled mind. This strategy helps us recognize the disadvantages of being addicted to social media, enabling us to counteract how platforms like Facebook and Twitter steal our attention.
These technologies are designed to be addictive, hooking into our brain’s reward systems, so we constantly check for likes, shares, or comments. They keep us engaged by making feeds endless, autoplaying videos, and showing us when someone is typing a reply.
Research indicates significant negative effects from social media. For instance, a 2019 study suggests that heavy Facebook users have decision-making skills as impaired as those addicted to cocaine or heroin. On average, people spend four hours daily on their phones, leading to anxiety, depression, and loneliness. Social media also skews our perceptions, making us feel inadequate compared to others’ falsely upbeat lives.
Additionally, social media has become a propaganda tool, influencing political decisions subtly. For example, Facebook discovered a Russian agency using a mindfulness page to sway U.S. elections.
Personally, the biggest drawback was the sheer amount of time wasted. I could easily spend an hour or more each morning browsing social media instead of engaging in more productive activities like walking, meditating, or working.
Other disadvantages include staying up too late staring at screens, reduced productivity from constant interruptions, neglecting loved ones, and engaging in online conflicts. These issues are likely familiar to most of us.
The phenomenon of assuming happiness from activities that cause unhappiness is described as “vipallasa,” or cognitive distortion, in Buddhist teachings. This includes the fear of missing out (FOMO), making us believe that participating in social media will bring us joy.
When I considered deleting my Facebook account, I feared losing contact with friends and missing important news. However, I found the opposite to be true; the less I used social media, the happier and more productive I became. I spent more time meditating, reading, and enjoying life, experiencing what’s known as JOMO – the Joy of Missing Out.
Examining the drawbacks of social media helps undermine our addiction. It enables us to see our urges to check social media as false promises that distract us from meaningful activities.
The Buddha uses a powerful image to describe this: a person adorned in fine clothes with a corpse hung around their neck. This image illustrates the grossness of our addictions and the importance of recognizing wholesome aspects of our lives.
Reflecting only on the drawbacks may lead to self-criticism and increased online activity to escape these feelings. Therefore, we must also focus on activities that bring genuine happiness, such as being present, meditating, engaging in meaningful work, and enjoying simple pleasures.
As I disengaged from social media, I rediscovered joys like reading, listening to classical music, and taking walks. Here’s what I suggest you do:
1. List the disadvantages of your online addictions.
2. List activities that genuinely bring you joy and peace.
When you feel the urge to engage in addictive online behaviors, recall these lists. Develop a sense of disdain for addictive habits while cultivating attraction to wholesome activities, which will lead you to greater happiness and peace.
In summary, reflecting on our addiction to social media as something gross helps us gain clarity about who we are and who we want to be. This understanding allows us to break free from addiction, leading to a more controlled and happier mind.
To continue exploring this topic, consider logging off regularly, moving social media icons to less accessible screens, adding healthier alternatives to your routine, and scheduling social media-free days. Reflect on the effects and notice the positive changes in your life.