In a series of six posts, I explain how we can free ourselves from our addiction to social media using teachings from early Buddhist scriptures. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling thoughts and urges. I like to call it “the Social Media Sutra” because it makes the ancient teachings feel more relevant to our modern lives.
When I say we’re “addicted” to social media, I mean we use it compulsively even though it has harmful consequences for us and others. This is the classic definition of an addiction: doing something that harms us, yet feeling out of control and unable to stop. There are often secondary consequences too, like feeling ashamed of our “weakness” and becoming secretive about our activities.
The Social Media Sutra provides five tools to help us deal with these urges. The first tool suggests that when our thoughts are negative or unhelpful, we should focus on something more positive and helpful. The Buddha illustrates this with the example of a carpenter using a small peg to knock out a larger one. This teaches us that even small, skillful actions can help us overcome our negative habits.
Mindfulness plays a key role here. It allows us to step back and observe our behavior, making us aware of the choices that lead to happiness or unhappiness. It’s important not to blame ourselves for our addictions. Instead, we should understand that addiction is not a personal failing but a result of causes and conditions in our lives.
To apply this teaching, first, recognize with mindfulness that you’re engaging in behavior that’s making you unhappy. Notice the unhelpful mental habit that has arisen. The Buddha’s image of the carpenter reminds us that even if our mindfulness seems weak, it can still help us overcome stronger negative forces with consistent effort.
Our social media addiction often manifests in three common ways: craving stimulation, craving attention, and becoming angry. For instance, if you’re constantly seeking stimulation, take a mindful break and focus on the physical sensations of your surroundings. This can ground you more effectively than endless browsing.
If you crave attention and feel hurt when you don’t get enough likes or comments, practice self-appreciation. Place your hand on your heart and remind yourself that you matter and that you can give yourself the love and care you need.
When you find yourself addicted to outrage and anger, cultivate empathy and compassion. Recognize that those who anger you are also feeling beings who seek happiness and avoid suffering, just like you. This shift in perspective can help you communicate more kindly and empathetically.
Trusting in the Dharma means believing in your ability to let go of painful habits and find contentment in the present moment. Trust that mindfulness and compassion are powerful enough to change your relationship with social media.
The first tool in overcoming unhelpful behaviors related to social media is to pivot to skillful actions. Trust the present moment, trust that you matter, and trust in the power of empathy. By applying these teachings, you can develop a healthier relationship with social media. Trust the process—it works.