In a series of six posts, I explain, using teachings from early Buddhist scriptures, how we can free ourselves from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies to help us overcome compelling trains of thought and the urges that accompany them.
The term “Vitakkasanthana Sutta” means “the Discourse on Quieting Thinking,” but I prefer to call it “the Social Media Sutra” because it’s catchier and highlights its relevance to our modern lives.
By “addicted” to social media, I mean we use it compulsively despite its harmful effects on ourselves and others. This feeling of being out of control, despite knowing it’s bad for us, is classic addiction. Often, this comes with secondary consequences like feeling ashamed and becoming secretive about our activities, or experiencing anxiety when attempting to cut back. Many people also find themselves addicted to the anger and outrage that social media can provoke.
The Social Media Sutra offers five tools to help us overcome these urges. The first tool is described as follows: If a practitioner is focusing on something that gives rise to bad or unskillful thoughts connected with desire, hate, and delusion, they should switch their focus to something skillful. This helps dispel those negative thoughts.
The Buddha illustrates this by comparing it to a carpenter using a finer peg to knock out a larger peg. Although this teaching isn’t explicitly about meditation, it can be applied to any area of life, including our online activities. The idea is to switch from unhelpful urges to more beneficial behaviors. This is based on the principle that mindfulness gives us choice. It allows us to step back, observe, and see which choices will make us happier.
It’s not always easy being mindful, especially when we see things like addiction or anger making us miserable. One of the first things we need to do is stop blaming ourselves. Addiction isn’t a sign of weakness; it’s just causes and conditions shaping our behavior. So we need to make the conscious choice to drop the blame.
To apply this teaching, first, with mindfulness, recognize that you’re doing something making you unhappy. Notice that you’re causing yourself to suffer. Become aware of the unhelpful mental habit that has arisen. What’s the unskillful activity you need to switch from?
The Buddha’s image of using a small peg to knock out a larger one reminds us that even if our mindfulness and compassion seem weak, they can still be effective when used correctly. Just like a carpenter doesn’t remove a peg with one blow, changing our habits takes time and patience.
In my experience, the three most common forms of social media addiction are craving stimulation, craving attention, and becoming angry. Let’s break these down:
1. Craving Stimulation: We often crave constant input and feel uneasy without it. When this happens, take a mindful break. Notice the physical sensations in your body and your surroundings. This more wholesome stimulation can leave you feeling more fulfilled than endless scrolling.
2. Craving Attention: We might crave the validation that likes and comments bring. If you find yourself dependent on this, recognize that you might not be valuing yourself enough. Give yourself love and appreciation. Place your hand on your heart and say, “It’s OK. I matter, and I care about myself.” Trust that you are enough.
3. Anger and Outrage: Social media often stirs feelings of self-righteous anger. When this happens, remind yourself to have empathy and compassion. Recognize that the person you’re angry with is also a feeling being. Offer yourself kindness first, and this will naturally lead to more empathetic interactions.
Another reminder is to “Trust the Dharma.” When you’re tempted to engage mindlessly with your phone, remind yourself of the benefits of mindful choices. Trust that true contentment comes from being present, not from the endless chase for validation or stimulation.
So, the first tool for dealing with unhelpful behaviors on social media is to redirect your attention to something more skillful. When you find yourself craving stimulation, learn to trust the present moment. When you crave attention, trust that you are enough. When you’re angry, trust in the power of empathy and connection.
Trust the Dharma. It works.