In late 2019, I recorded a series of talks for “Tricycle” magazine about how Buddhist practices can help combat social media and internet addiction. Although these talks were uploaded in January of the following year, I decided to convert my notes into a series of articles, creating a total of six pieces—one introduction and five detailed discussions, each focusing on a specific tool.
I’ve added more content than in my talks because, naturally, you always think of additional points right after giving a presentation. You can find links to Parts 1 through 5 here.
I openly admit to being a former social media addict. My profession required a lot of online presence, which made it easy to get sucked into social media. Like many, I carried a so-called “phone” with me—essentially a portal to endless distractions rather than a device for calls.
Being constantly online led me to spend excessive time on the internet, affecting my work and causing me to stay up late reading absorbing articles, mostly about science and psychology. Despite the content being valuable, I couldn’t stop, leading to sleep deprivation. Although I’ve always loved reading books, my ability to focus on them waned, making life feel more superficial without the deep engagement books offer.
There were additional issues, such as getting into online arguments that left me angry and anxious, with my heart racing whenever I checked my social media accounts. I also started craving validation, frequently logging in to see if my posts were liked or shared. All these activities contributed to my suffering.
Not fond of suffering, I questioned how my Buddhist practice could help with my online addiction. At the time of writing these articles, I had largely overcome my addictions but still struggled occasionally, particularly with Twitter. Fortunately, continued practice of the techniques I discuss here helped me disengage from Twitter as well.
By “social media addiction,” I don’t mean just enjoying social media. I refer to the compulsive use that persists despite negative consequences for ourselves and others. This compulsion feels uncontrollable and quitting leads to unpleasant feelings, often resulting in shame and dishonesty about the extent of the addiction.
When I talk about social media, I’m including a range of online activities—not just platforms like Facebook or Twitter but also online gaming or compulsively checking the news.
Although Buddha didn’t specifically address the internet or social media, he provided guidance on overcoming compulsive thoughts and behaviors. A particularly relevant discourse is the Vitakkasanthana Sutta, or the “Discourse on Quieting Thinking.” In this context, thinking includes urges that might not involve verbal thoughts but still drive us to actions like picking up our phones.
The Vitakkasanthana Sutta is about letting go of unhelpful urges and habits. It’s often associated with meditation but its principles can be applied to any context, including social media use.
The discourse provides five tools. The sutta suggests starting with the first tool and trying the next if it doesn’t work, and so on. Each tool comes with an illustration—some are very helpful, while others might not be as immediately clear.
The five approaches collectively offer a powerful set of tools for overcoming addictive behaviors and the accompanying emotions like anger and anxiety. I’ll discuss each tool in detail, explaining what Buddha said and making them practical for modern use.
That’s all for today. I hope you enjoy this series of articles.
Take note of any addictive patterns in your social media usage and the suffering they cause. Observe how your compulsion manifests and consider experimenting with giving up social media, even for just a day or two. If you can’t, notice what holds you back. How do you feel if you manage to abstain? Do you experience joy, relief, craving, or anxiety?
Consider limiting your social media use to specific time windows and gradually reducing that time. While it requires willpower, this simple strategy can significantly decrease your usage.
Applying ancient teachings to modern problems like social media addiction showcases the timeless relevance of the Dhamma.
All the best,
Bodhipaksa
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