In a series of six posts, I’m sharing insights from early Buddhist scriptures on how to break free from social media addiction. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling urges. I’m referring to it as “the Social Media Sutra.”
The term “thinking” here covers more than just inner verbalization or self-talk; it includes the emotional urges that drive us. So, the compulsion to use social media often falls under this type of thinking.
The first tool involves directing our attention to something positive in our experience. The second tool focuses on recognizing the drawbacks of our unhelpful activities. The third tool is about learning how to reduce temptation.
Now, let’s delve into the fourth tool from the Vitakkasanthana Sutta to see how it can help us combat social media addiction. This fourth strategy is known as “stopping the formation of thoughts.” Essentially, it’s about finding a mental off-switch or at least a way to dial down our thoughts.
So, what does the discourse say about this tool? It suggests that when other methods haven’t quieted our troublesome thoughts and urges connected to desire, hate, and delusion, we should focus on stopping the formation of these thoughts. Doing so can help calm the mind and bring it to a state of mindful absorption.
There’s a helpful metaphor in the text: Imagine someone walking quickly and then deciding to slow down, stand still, sit down, and finally lie down, progressively adopting more restful postures. Similarly, when we recognize what’s driving our compulsive online activities, we can let go and slow down.
For example, if we’re surfing the web mindlessly, we might realize that a sense of anxiety is driving us. This anxiety feels like a tight, prickly sensation in the gut. One part of the brain perceives boredom or missing out as a threat, creating this unpleasant sensation to alert us. Other brain parts react to this sensation by prompting us to move from one webpage or social media post to another, often accompanied by inner talk like “Just one more article.”
Feelings play a crucial role in our experience, acting as a driving force behind our behavior. By becoming mindful of the feelings prompting our actions, we can observe them without reacting. We can acknowledge that these feelings represent a part of us that is suffering and offer compassion to ourselves.
This mindful self-compassion creates a pause in which we can find a kinder, wiser way to act. In the context of internet addiction, this means recognizing and responding to the underlying unpleasant feelings like boredom, hollowness, or anxiety with kindness and compassion.
When I find myself stuck in a loop of reading articles online, I use this approach. I turn my attention to the unpleasant feelings in my gut and realize that I don’t need to react to them. I can observe these sensations, recognize them as signals from a part of my brain that perceives a threat, and offer myself compassion. By touching the part of my body where I feel this discomfort and saying, “May you be well. May you be happy. May you be at peace,” I can break the cycle of reactivity.
To free ourselves from social media addiction, we need to address the emotional pain driving our cravings. When we mindfully turn our attention to these painful feelings, it’s like cutting an invisible cord connecting us to our cravings. This weakens our emotional bond with the internet and social media, allowing us to choose more wholesome activities.
So, this fourth tool revolves around stopping the formation of unskillful urges. We identify the feelings driving our thoughts and urges and respond to them mindfully and compassionately. This approach helps us break free from the compulsion to engage with social media.