I’ve written a series of six posts explaining how teachings from early Buddhist scriptures can help us break our addiction to social media. These insights come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming persistent thoughts and urges.
“Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking.” However, I prefer calling it “the Social Media Sutra” because it’s more relatable and reminds us that these teachings can be applied to modern issues like social media addiction.
By “addicted,” I mean we use social media compulsively, despite the harm it causes to ourselves and others. This fits the classic definition of addiction: repeatedly doing something harmful while feeling powerless to stop.
Addictions often have secondary effects, like feelings of shame and secrecy. Trying to cut back can cause anxiety, and indulging might lead to anger and outrage, which is particularly troubling for many people addicted to social media.
The Social Media Sutra provides five tools to manage these urges. The first is described as follows: if you’re focusing on something that causes negative thoughts connected with desire, hate, or delusion, shift your focus to something more positive. The Buddha illustrates this by comparing it to a carpenter using a small peg to remove a larger one.
He might have been thinking about meditation, but this can be applied to all aspects of life, including our online activities. Social media itself isn’t inherently bad; our minds just often engage with it addictively. This also includes activities like reading news articles or playing games.
The idea is to shift from an unhelpful urge to a helpful one. Mindfulness gives us the choice to see and understand our actions. It allows us to realize that some choices lead to happiness, while others lead to unhappiness.
Becoming mindful isn’t always comfortable, as it makes us aware of things like addiction and anger that make us unhappy. It’s essential not to blame ourselves for these behaviors. Addiction isn’t a personal failure; it’s the result of various causes and conditions. So, choose to stop blaming yourself.
To apply this teaching, first recognize that your actions are making you unhappy. Identify the unhelpful mental habit causing this suffering. The Buddha compared this to using a small pin to knock out a larger one, emphasizing that even small actions of mindfulness and compassion can combat stronger addictive behaviors. It’s important to remember that change takes time and repetition.
Addiction often manifests as craving stimulation, craving attention, or becoming angry. Let’s tackle these one by one.
1. Craving Stimulation: We often browse endlessly, feeling anxious without constant information. In such moments, take a mindful break. Notice your surroundings and physical sensations. This type of mindful awareness brings more fulfillment and peace than mindless online activities.
2. Craving Attention: We might seek validation through likes and comments, feeling hurt when we don’t get them. If this is the case, practice self-compassion. Place your hand on your heart and remind yourself that you matter and are enough. Offer yourself love and appreciation.
3. Anger and Outrage: We often become addicted to the feelings of self-righteous anger, lashing out at others. When angry, practice empathy. Recognize that you’re suffering and offer yourself kindness. Remember that the person you’re angry with is also a feeling being. This empathetic connection can transform your reactions into more compassionate responses.
Trust in the Dharma, or your practice, is essential. When tempted to mindlessly pick up your phone, remind yourself to “Trust the Dharma.” This phrase underscores the power of mindful choices and the potential for true contentment without needing external validation.
The first tool for dealing with unhelpful social media habits involves shifting your attention to something positive and skillful. Trust that the present moment is enough, that you matter, and that empathetic connections can lead to healthier interactions with social media.
Ultimately, trust the Dharma. It works.