In a series of six posts, I’ll explain how teachings from early Buddhist scriptures can help us break free from social media addiction. These teachings come from the Vitakkasanthana Sutta, which provides five strategies to overcome persistent thoughts and urges.
One important note is that the Buddha recommended using these tools sequentially. If redirecting the mind to positive thoughts doesn’t work, we should consider the drawbacks of addiction next. If that also fails, the subsequent tool is to “ignore and forget” our obsessions. That’s the focus today.
The scripture advises practitioners to ignore and forget bad, unskillful thoughts related to desire, hate, and delusion. While this might sound easier said than done, it’s practical advice that boils down to reducing temptation.
We’ll explore two areas: external activity and internal activity. Externally, we can change our habits to literally avoid social media. Internally, we can shift how we use our attention to transform our wellbeing.
First, let’s tackle external activities. For example, if you want to lose weight and have a problem with potato chips, it’s easier not to overeat if they’re not in the house. Similarly, if you avoid the chip aisle at the store, you’ll be less tempted. This same principle applies to our online habits.
We access social media through our devices, which are always with us. To reduce temptation, try moving social media apps to the second or third screen on your phone. Turn off those red notification badges and audible alerts that constantly demand your attention. This gives you the power to check these apps when you choose, not whenever they want you to.
Consider keeping your phone out of sight, especially at night. Charging your phone elsewhere can prevent early morning or midnight browsing. If you worry about needing the time, an alarm clock can serve the same purpose without the distractions.
Turning off your phone during overnight charging adds another barrier against temptation. This tactic can lead to healthier morning habits, like meditating or reading, instead of immediately checking the news or social media.
Dedicating phone-free time during meals or social gatherings can also help. Some people even make a game of it, like piling phones on the table at a restaurant with the first person to check theirs footing the bill for everyone.
Meditation retreats offer an excellent chance to detach from online activities and be present. Some retreats require you to hand in your phone, but you can also self-impose this rule by leaving your phone in the car or switching it off.
Now, let’s examine the internal aspect of managing attention. Many of us focus narrowly, like a flashlight beam, missing out on the broader picture. By softening our gaze and relaxing the eyes, we can be aware of our entire visual field, like a lamp. This practice can help us calm down and become more present.
In meditation, a narrow focus can limit our awareness and make it easier to get distracted by thoughts. A soft gaze allows us to be aware of many sensations, providing a richer, more nourishing experience. This broader awareness makes it easier to let thoughts pass without getting caught up in them.
This is similar to “urge surfing,” where we observe urges as they rise and fall, knowing they will pass if we don’t act on them. By applying this softer, more open focus, we can let go of compulsions and stay engaged in what truly matters.
In summary, reducing social media distraction involves both external habit changes and internal attention shifts. These strategies help create moments of genuine presence and reduce our dependence on social media. Through these practices, we can start to break free from addictive patterns.