In a series of six posts, I explain how we can free ourselves from our addiction to social media, using teachings from the early Buddhist scriptures. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling thoughts and urges.
The “Vitakkasanthana Sutta” literally means “the Discourse on Quieting Thinking,” but I refer to it as “the Social Media Sutra.” This name is not only more convenient but also serves as a reminder that these teachings can be directly applied to our social media habits.
When I say we’re “addicted” to social media, I mean we use it compulsively, even though it brings negative consequences to ourselves and others. This is the classic definition of addiction: repeatedly doing something harmful but feeling unable to stop.
Secondary consequences of addictions often include feelings of shame, secrecy, anxiety when trying to cut back, and even becoming addicted to anger or outrage. These can be some of the most troubling aspects of social media addiction.
The Social Media Sutra offers five tools to tackle these urges. The first tool involves focusing on something positive when confronted with unhelpful thoughts. Imagine a skilled carpenter using a small peg to knock out a larger one; this analogy means replacing our harmful urges with more positive intentions.
The Buddha’s advice isn’t limited to meditation but can be applied to any area of life, including our online activities. Social media isn’t inherently bad, but our minds often turn to it in addictive ways. This can include not just Facebook and Twitter, but other online activities like reading news articles or playing games.
The core idea is to switch from an unhelpful urge to a more helpful one. Mindfulness plays a crucial role here, giving us the ability to step back and see that some choices will make us happier while others will not.
Mindfulness can be uncomfortable because it brings our addictions and anger into focus. This can lead to self-blame, but we must avoid this, as blaming ourselves only perpetuates unskillfulness. Rather than seeing addiction as a personal weakness, view it as a result of causes and conditions in life.
To apply this teaching, first, with mindfulness, recognize when you’re doing something that makes you unhappy. Notice the unhelpful mental habit that has arisen. What needs to be switched?
Buddha illustrated this with the idea of using one peg to remove another; a small, directed effort of mindfulness can displace larger, more entrenched habits. Remember, habit change requires repetition and patience.
Common forms of social media addiction include craving stimulation, craving attention, and becoming angry. Let’s address each:
For craving stimulation, take a mindful break. Notice physical sensations, emotions, and the world around you. Mindfully appreciating your direct experience leaves you feeling more fulfilled than endless online browsing.
If you crave attention, you might not be valuing yourself enough. Show yourself love and appreciation. Place your hand on your heart and affirm that you matter and will take care of yourself. Trust that you are enough.
Outrage addiction involves getting a thrill from being angry. When you feel this, recognize your suffering. Offer yourself kindness and place a hand on your heart, wishing yourself well. Remember that the person you’re angry with also seeks happiness and suffers like you do. This empathetic connection can naturally lead to kinder interactions.
Trust in the Dharma and in your practice. When tempted to mindlessly check your phone, remind yourself to “Trust the Dharma” and gently set the phone aside. This means trusting that there are better alternatives to craving, and believing in your ability to let go of harmful habits.
In essence, the first tool for dealing with social media addiction is to redirect your attention to something more positive. Trust the present moment and your intrinsic value. Trust in empathy and connection, and believe in the power of mindfulness to bring about positive change. By doing so, you can transform your relationship with social media into something healthier and more mindful.