In late 2019, I gave a series of talks for “Tricycle” magazine on using Buddhist techniques to combat social media and internet addiction. These talks went live in January of the following year, and I decided to expand on my notes and turn them into a series of articles. There are six articles in total: this introduction and one for each of the five tools.
I’ve added more insights into these articles because, as always, you realize there were things you could have said after the talk is done. There are six parts: the introduction and one article for each tool. Here are the links to Part 1, Part 2, Part 3, Part 4, and Part 5.
I’m openly admitting that I used to be addicted to social media. As a teacher spending lots of time online, I found myself getting sucked into it. Like most, I carry a “phone” that’s more a tool for distraction than for making calls. Because of this constant online presence, my work suffered, and I’d often stay up too late reading interesting articles, usually about science and psychology. The reading material was good, but I couldn’t stop and ended up losing sleep over it. Despite my love for reading books, I found it hard to focus on them, making life feel less fulfilling.
Sometimes, it got worse—I’d get involved in online disputes, leading to anger and anxiety. My heart would race logging into social media, craving likes and shares. All of these are forms of suffering.
I don’t enjoy suffering, so I asked myself, “How can my Buddhist practice help me overcome this addiction?” I’ll share some of the tools that helped me, in case you’re facing similar challenges.
By the time I wrote these articles, I had mostly overcome my addictions, though I still struggled with spending too much time on Twitter, which affected my mental state. I’m happy to report that practicing these techniques eventually helped me disengage from Twitter too.
First, let’s define what I mean by social media addiction. It’s not just about enjoying social media but involves using it compulsively despite its harmful effects. Compulsion means feeling out of control, struggling to stop, and potentially experiencing unpleasant feelings at the thought of quitting. This often leads to shame and dishonesty about our addiction.
When I say “social media,” I’m including more than just sites like Facebook and Twitter. This also applies to those hooked on online games or compulsively checking news sites.
The Buddha didn’t talk about the internet or social media, but he did teach a lot about overcoming compulsive thoughts and behaviors. One particular discourse, the Vitakkasanthana Sutta, or the “Discourse on Quieting Thinking,” offers valuable tools. “Vitakka” means thinking, and “santhana” means resting or stopping.
Here, “thinking” is more than just inner speech or images—it includes the urges behind those thoughts. Often, you act on an urge without any verbal thought, like habitually picking up your phone to check social media. In Buddhist terms, that urge is a “thought.”
This discourse focuses on letting go of unhelpful urges or habits. Traditionally, it’s associated with meditation, but its principles can apply to any part of life, including social media use. You might even view the Vitakkasanthana Sutta as a guide for modern-day social media challenges.
The discourse presents five tools, suggesting you start with the first one and move to the next if the former doesn’t work.
These tools offer a powerful set of strategies for overcoming addictive behaviors and the associated emotions like anger and anxiety. I’ll explain each tool, share what the Buddha said, and make them practical for you.
Let’s get started with the first tool: Pivoting Toward the Skillful.
Notice any addictive social media behaviors. What kind of suffering do they cause? How do these compulsions show up? Can you try giving up social media for a day or two? If that feels impossible, observe what’s holding you back. When you manage to stay off social media for a bit, what do you feel—joy, relief, craving, or anxiety?
Consider limiting social media time and gradually reducing it. Though challenging and requiring willpower, this approach can significantly decrease social media usage.
Bodhipaksa has written a series on mindful and self-compassionate tools for overcoming social media addiction. These ancient teachings are still relevant today, just as they were more than two thousand years ago. Thank you, Bodhipaksa.