In a series of six posts, I explain how we can break free from our addiction to social media using teachings from early Buddhist scriptures, specifically from the Vitakkasanthana Sutta. This Sutta, which I’m calling the “Social Media Sutra” for simplicity, outlines five strategies for overcoming compelling thoughts and urges.
When we talk about being “addicted” to social media, we mean using these platforms compulsively despite negative consequences for ourselves and others. This aligns with the classic definition of addiction—doing something harmful repeatedly while feeling out of control and struggling to stop.
Addictions often come with secondary issues, like feeling ashamed and becoming secretive or experiencing anxiety when trying to cut back. Additionally, indulging in social media can lead to secondary addictions, like anger and outrage.
The Social Media Sutra offers five tools to counteract these urges. The first tool involves shifting your attention from something that triggers unskillful thoughts and behaviors to something more positive. For instance, if you find yourself consumed with desire, hate, or delusion, focus on something skillful instead. This principle can be applied in daily life, not just in meditation.
Social media itself isn’t inherently bad, but our minds often use it in unhealthy, addictive ways. This includes more than just Facebook and Twitter—it can extend to other online activities like reading news articles or playing games.
Mindfulness is the key principle here. It gives us the ability to observe our thoughts and actions and choose more skillful behaviors. It’s uncomfortable to become mindful of our addictions or anger, but it’s crucial to stop blaming ourselves for these tendencies. Instead, see them as results of causes and conditions unfolding in our lives.
To apply the teaching effectively, first, with mindfulness, recognize that your current activity is making you unhappy. Identify the unskillful mental habit and switch to a more positive focus. This is like using a small peg to knock out a larger peg—a process that takes repetition and dedication.
One common form of social media addiction is craving constant stimulation. If you find yourself endlessly browsing, take a mindful break and focus on physical sensations, feelings, and your immediate surroundings. This shift from mindless consumption to mindful appreciation provides a more fulfilling experience.
Another aspect of social media addiction is craving attention. If you constantly seek likes or comments, you might not be feeling good about yourself. To counter this, give yourself self-compassion and affirmation. Place your hand on your heart and offer yourself words of love and support.
Lastly, there’s “outrage addiction”—the dependency on feelings of righteous anger. If you often react with anger online, bring empathy and compassion into the moment. Recognize that anger means you’re suffering, place a hand on your heart, and offer yourself some kindness. Then, extend this empathy to the person you’re angry with, understanding that they, too, seek happiness and avoid suffering.
Trust is an important component of this process. Trust your practice, and trust the principles of Dharma. Remind yourself to “Trust the Dharma” when tempted to mindlessly use your phone. This phrase is a reminder of the power of mindful choices and the possibility of true contentment.
In summary, the first tool for dealing with unhelpful behaviors related to social media is to switch your attention to something skillful. Trust in the present moment, trust that you matter, and trust in empathetic connections. By doing so, you can transition from unhealthy to healthier interactions with social media.
Trust the process. It works.