In a series of six posts, I explain how teachings from early Buddhist scriptures can help us break free from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling thoughts and urges.
The “Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking,” but I’ll refer to it as “the Social Media Sutra” for simplicity and relevance to our daily lives. When I talk about being “addicted” to social media, I mean using it compulsively despite its harmful effects on ourselves and others. This definition matches the classic description of addiction: repeatedly engaging in harmful behavior, feeling out of control, and struggling to stop.
Addiction often has secondary consequences, like feeling ashamed or becoming secretive about our activities. Cutting back on social media can cause anxiety, and indulging in it might lead to addictions like anger and outrage, which are troubling aspects for many people.
The Social Media Sutra offers five tools to overcome these urges. The first tool involves shifting focus from unskillful thoughts (desire, hate, delusion) to skillful ones. The Buddha compares this to a carpenter replacing a large peg with a smaller one. Though this might not explicitly refer to meditation, it can be applied to any area of life, including online activities.
Social media isn’t inherently bad, but our minds often turn to it addictively. This includes not just Facebook or Twitter but also other online activities such as reading news or playing games. The key is to switch from an unhelpful urge to a more helpful behavior. Mindfulness plays a crucial role here, offering us choices and allowing us to observe our internal state. Mindfulness helps us see that some choices make us happier and others don’t.
Becoming mindful might be uncomfortable because it reveals our addictions or anger, but it’s important to stop blaming ourselves. Addiction isn’t a personal failing; it’s just causes and conditions unfolding in our lives, and we can choose not to blame ourselves.
To apply this teaching, first, with mindfulness, recognize that you’re doing something that makes you unhappy. Notice your suffering and identify the unhelpful habit you need to change. For instance, if you crave constant stimulation, take a mindful break and immerse yourself in the sensory reality around you. This kind of wholesome stimulation is more fulfilling than online content.
If you crave attention and feel bad about yourself, give yourself some love and appreciation. Place your hand on your heart and affirm that you matter and deserve care. This practice can gradually build self-compassion and reduce the need for external validation.
Outrage addiction is another common issue with social media. It involves becoming dependent on the feelings of self-righteous anger. When angry, we might react with ill will or hurtful words. Switching to a more skillful approach involves bringing empathy and compassion into the moment. Recognize your suffering, offer yourself kindness, and remind yourself that the person you’re angry with is also a feeling being. This empathetic connection can transform how you relate and communicate.
Trusting the Dharma, or the practice of mindfulness, can help in these situations. When tempted to mindlessly check your phone, remind yourself to trust the Dharma. This reminder reinforces the potential and power of making mindful choices, letting go of painful habits, and finding true contentment in the present moment.
In summary, the first tool for dealing with unhelpful behaviors around social media is to switch your attention to skillful objects and bring mindfulness into your present experience. Trust that the present moment is enough, that you matter, and that empathetic connection has power. Trust the Dharma; it works.