In a series of six posts, I explain how teachings from early Buddhist scriptures can help us overcome our addiction to social media. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies for controlling troubling thoughts and compulsive urges.
The term “Vitakkasanthana Sutta” translates to “Discourse on Quieting Thinking,” but I refer to it as “the Social Media Sutra” because it’s more relatable and easier to remember. This name also highlights how these ancient teachings can be applied to our modern lives, particularly in dealing with social media addiction.
When I talk about being “addicted” to social media, I mean we use it compulsively despite its harmful effects on ourselves and others. This fits the classic definition of addiction—repeated harmful behavior that we struggle to control. Addiction often comes with secondary effects, such as feeling ashamed and hiding our activities, experiencing anxiety when trying to cut back, and sometimes becoming addicted to negative emotions like anger and outrage.
The Social Media Sutra provides five tools to combat these compulsive urges. The first one involves redirecting our attention from thoughts driven by desire, hate, and delusion to more positive and constructive thoughts. The Buddha uses the analogy of a skilled carpenter who uses a small peg to knock out a larger peg. This principle can be applied beyond meditation, to any area of our lives, including our online activities.
Social media itself isn’t inherently bad, but our minds often turn to it in an addictive manner. This includes not just platforms like Facebook and Twitter, but also other online activities like reading articles or playing games. The key is to switch our focus from unhelpful urges to more beneficial activities. Mindfulness is central to this practice, as it gives us the ability to observe our actions and choose paths that lead to greater happiness.
Mindfulness might reveal uncomfortable truths about our addictions or anger, but it’s crucial to respond without self-blame. Blaming ourselves only deepens our unskillfulness. Recognizing addiction as a result of various causes and conditions helps us approach it without judgment.
To apply this teaching, use mindfulness to recognize when you’re engaging in harmful activities and understand the mental habits driving them. The Buddha’s analogy of using a small peg to knock out a larger peg emphasizes that even seemingly small efforts in mindfulness and compassion can be effective against powerful urges. Just like driving out a peg requires repeated effort, changing our habits takes time and persistence.
Common forms of addiction include craving stimulation, attention, and anger. If you constantly seek stimulation, take mindful breaks to notice your physical sensations and surroundings. This kind of mindful appreciation can be more fulfilling than endless online browsing.
If you crave attention and feel hurt when you don’t receive it, practice self-compassion. Reassure yourself with affirmations of your worth and offer yourself the love you’re seeking from others.
For those addicted to anger, practice empathy and kindness towards both yourself and others. Recognize that anger causes suffering and intentionally cultivate compassion. Remember that others also seek happiness and suffer just like you do. This empathy can naturally lead to more considerate interactions.
Another helpful practice is to remind yourself to “Trust the Dharma.” This means trusting in the principles of mindfulness and compassionate living, and believing in your ability to overcome negative habits and find contentment in the present moment.
To summarize, the first step to addressing social media addiction is to consciously shift your focus to more positive and skillful activities. Trust in your ability to change, in the value of the present moment, and in your worthiness and capacity for empathy.
Trust the Dharma—it works.