In a series of six articles, I explain how we can free ourselves from social media addiction using teachings from the early Buddhist scriptures. These teachings are detailed in the Vitakkasanthana Sutta, which outlines five strategies to overcome intrusive thoughts and urges.
The Vitakkasanthana Sutta, which means “the Discourse on Quieting Thinking,” is referred to here as “the Social Media Sutra” for easier understanding and relevance to our daily lives. By “addicted” to social media, I mean using it compulsively despite its harmful effects. Addiction typically involves engaging in harmful activities, feeling out of control, and struggling to stop.
These addictions can lead to secondary issues like shame, secrecy, or anxiety when trying to reduce use. Additionally, social media can foster addiction to anger and outrage, compelling us to seek out and respond to provocative content.
The Social Media Sutra offers five tools to overcome these urges. The first tool is to switch focus from harmful thoughts to more skillful ones, similar to how a carpenter uses a small peg to dislodge a larger one. This approach isn’t limited to meditation; it can be applied in everyday life, including online activities.
Social media isn’t inherently bad, but our minds often turn to it addictively. This includes not just platforms like Facebook and Twitter, but also other online activities like reading news or playing games. The key is to switch from unskillful urges to skillful behavior, giving us choices through mindfulness. Mindfulness allows us to step back, observe our actions, and see the impact of our choices.
Recognizing our unskillful habits is the first step. For instance, if you’re addicted to constant stimulation, take a mindful break. Focus on physical sensations, feelings, and your environment. This kind of awareness can be more fulfilling than mindless browsing.
Craving attention is another aspect of social media addiction. If you rely on others’ validation, you might feel unworthy. To counter this, practice self-love and appreciation. Remind yourself that you matter and give yourself the same kindness you seek from others.
Outrage addiction is common on social media, where we may react with anger and hurt others. To switch to a more skillful state, cultivate empathy and compassion. Recognize that anger causes suffering and offer kindness to yourself. Then, extend this empathy to others, reminding yourself that they seek happiness just as you do.
Trusting the practice, or Dharma, is another essential element. When tempted to mindlessly engage with your phone, remind yourself, “Trust the Dharma.” This phrase encourages mindful choices and the belief that true contentment comes from within.
To summarize, the first tool for managing unhelpful social media habits is to switch your focus to skillful activities. Trust the present moment, trust that you are enough, and trust the power of empathy and compassion. By doing so, you can develop a healthier relationship with social media.
One last reminder: Trust the Dharma. It works.