In a series of posts, I explain, using early Buddhist teachings, how we can free ourselves from social media addiction. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies to overcome compelling thoughts and urges.
The term “Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking,” but for convenience, let’s call it “the Social Media Sutra.” This name underscores that these ancient teachings can be directly applied to our modern-day social media habits.
When I say we’re “addicted” to social media, I mean we use it compulsively despite knowing it has harmful consequences. This is the classic definition of addiction. We repeatedly engage in a behavior that harms us but find it hard to stop due to strong urges.
This often leads to secondary consequences such as feeling ashamed of our “weakness” and becoming secretive about our activities. Trying to reduce social media use can lead to significant anxiety. Many people also find they become addicted to feelings of anger and outrage. This can be one of the most troubling aspects of social media addiction.
The Social Media Sutra offers five tools to combat these compelling urges. The first of these tools suggests that when a person is focused on thoughts connected to desire, hate, or delusion, they should shift their focus to something more positive. In doing so, the negative thoughts lose their power.
The Buddha illustrates this concept by comparing it to a carpenter using a smaller peg to knock out a larger one. This method isn’t just for meditation but can be applied to any aspect of life, including online activities. The problem isn’t social media itself but how our minds interact with it in an addictive way. This includes not just platforms like Facebook and Twitter but also other online activities like reading news or playing games.
Mindfulness gives us the ability to step back and observe our actions, allowing us to see which choices lead to happiness and which lead to unhappiness. It’s not always comfortable to become mindful, as we may notice behaviors like addiction or anger. However, we must stop blaming ourselves for these tendencies, as they are just conditions unfolding in our lives.
To apply this teaching, first use mindfulness to recognize that you’re engaging in a behavior that makes you unhappy. Identify the unhelpful mental habit that has arisen and consider what more helpful behavior you could switch to. The Buddha’s image of using a peg to knock out another emphasizes that even if our mindfulness seems weak compared to our addiction, it can still be effective with repeated effort.
Common forms of social media addiction include craving stimulation, craving attention, and experiencing anger. For instance, if you’re addicted to constant browsing, take a mindful break and focus on physical sensations and your surroundings. This kind of grounding experience can be more fulfilling than online stimulation.
If you’re seeking attention, you might not feel good about yourself and could be depending on others for reassurance. To switch to a healthier behavior, give yourself love and appreciation. Place a hand on your heart and remind yourself that you matter and that you care for yourself.
Outrage addiction is another common problem. We often rely on the feelings of self-righteous anger social media can bring. When angry, we may say hurtful things or block people to avoid facing our reactions. To handle this, bring empathy and compassion into the moment. Acknowledge that you’re suffering and offer kindness to yourself. Then, remind yourself that the person you’re angry with also experiences happiness and suffering, just like you do.
Trust the power of connection, empathy, and kindness. Trust in your practice of mindfulness and compassion, and remember that real contentment comes from being present in the moment.
So, the first tool for dealing with unhelpful behaviors around social media is to shift our focus to more skillful activities. Learn to trust the present moment and your inherent value. And most importantly, trust the practice. It works.
In summary, when craving stimulation, learn to trust the present moment. When craving attention, trust that you are enough. When experiencing anger, trust in empathy and connection. This way, you can transform your relationship with social media into a healthier one.
Trust the Dharma. It works.