In late 2019, I recorded a series of talks for “Tricycle” magazine about how Buddhist principles can help us overcome social media and internet addiction. Although the talks were published in January of the following year, I decided to turn my notes into a series of articles. There are six pieces in total—this introduction and one article for each of the five tools discussed.
I’ve expanded upon what I mentioned in the talks because, inevitably, there were things I missed saying. The links to Part 1, Part 2, Part 3, Part 4, and Part 5 are included.
I confess, I used to be quite addicted to social media. My work requires me to spend a lot of time online, and having a device with me made it too easy to fall into the trap. We call these devices “phones,” though rarely for their original purpose. They are more like gateways to endless distractions.
Because I spent so much time online and constantly carried this device, I often found myself overindulging in internet activities. My work suffered, and I would sometimes stay up too late reading fascinating articles, mostly on science and psychology. Despite the valuable content, I couldn’t stop and would end up losing sleep. Even though I’ve always loved reading books, I found it increasingly difficult to concentrate on one, making life feel less fulfilling.
There were additional problems, like getting involved in online disputes, which would make me anxious or angry. I would crave attention, logging in to see if my posts had been “liked” or shared. These behaviors became a form of suffering.
Naturally, I wondered how my Buddhist practice could help me overcome this addiction to online activities. So, I decided to share some tools that I found useful, hoping they might help others with similar issues.
When I wrote these six articles, I had mostly overcome my addictions but still struggled sometimes with spending too much time on Twitter. Practicing the techniques discussed helped me finally disengage from Twitter as well.
What do I mean by social media addiction? It’s not just enjoying social media but using it compulsively, despite knowing it’s harmful. This compulsion makes it difficult to stop, leading to shame and dishonesty about how addicted we are.
When I talk about “social media,” I include platforms like Facebook and Twitter but also online games and compulsive news-checking. The Buddha didn’t speak about the internet or social media, but he did offer strategies for dealing with harmful thought and behavior patterns. One particular discourse, the Vitakkasanthana Sutta, or the “Discourse on Quieting Thinking,” is especially relevant here.
In Buddhist terms, “thinking” includes the urges linked to thoughts. Sometimes, you act on an urge without verbalizing it, like impulsively picking up your phone to check social media. This discourse helps in letting go of unhelpful habits and urges.
While the Vitakkasanthana is often associated with meditation, its principles apply to all aspects of life, including social media use. You could think of it as the Social Media Sutra.
The discourse provides five tools, which you should try in a specific order. If the first one doesn’t work, move on to the next one.
These tools offer practical ways to overcome addictive behaviors and the accompanying emotions like anger and anxiety. I will explain each tool in detail, including the Buddha’s teachings and practical applications.
That’s all for today. I hope you find this series of blog posts helpful. Notice any addictive patterns in your social media use and their consequences. Experiment with giving up social media, even for a short period, and observe your reactions.
Reducing social media use does require willpower, but by gradually cutting down, it’s achievable. Applying these techniques consistently can significantly reduce your social media usage.
Bodhipaksa has published a series of six posts on mindful and self-compassionate tools for overcoming social media addiction. This is an excellent way to apply ancient texts to modern problems, showing that the Dhamma remains relevant today.
Thank you for your attention. I hope these insights and tools help you as much as they’ve helped me.