In a series of six posts, I delve into how we can break free from our social media addiction using teachings from early Buddhist scriptures, particularly the Vitakkasanthana Sutta. This scripture, which I’ve dubbed the “Social Media Sutra,” lays out five strategies to manage intrusive thoughts and the urges that accompany them.
The term “Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking.” By referring to it as the “Social Media Sutra,” I aim to make it easier to relate to our daily lives, especially considering how we often feel hooked to social media despite its detrimental effects.
When I say we’re “addicted” to social media, I’m talking about a compulsive need to use these platforms despite negative consequences. This is addiction in a nutshell: doing something harmful repeatedly and finding it hard to stop. Additionally, we might experience secondary consequences like shame, secrecy, or anxiety when we try to cut back. For many, a significant part of this addiction is the outrage and anger it breeds.
The Social Media Sutra provides us with five techniques to combat these urges. The first technique advises focusing on something positive whenever we encounter negative thoughts driven by desire, hate, or delusion. The Buddha likens this to a skilled carpenter replacing a large peg with a finer one. This practice isn’t limited to meditation; it applies to any part of our lives, including our online behavior.
Social media itself isn’t inherently bad, but our minds often become addicted. This doesn’t just apply to platforms like Facebook and Twitter but to any compelling online activity, such as reading news or playing games. The idea is to shift our attention from harmful activities to more beneficial ones. Mindfulness is key here. It allows us to observe our behaviors and make conscious, positive choices. It helps us recognize when something makes us unhappy and instead choose actions that bring us joy.
Blame and self-criticism only add to our suffering. Being prone to addiction isn’t a personal failing; it’s a result of various causes and conditions in our lives. Therefore, it’s crucial to stop blaming ourselves and make a conscious choice to be kind to ourselves.
To apply this teaching, start with mindfulness. Recognize when you’re doing something unhelpful that causes suffering. Identify the unskillful habit you need to change. For example, if you crave constant stimulation, take a mindful break and focus on physical sensations and the world around you. This shift from mindless to mindful engagement leads to genuine fulfillment.
Craving attention is another aspect of social media addiction. If you rely on likes and comments to feel valued, you might not be valuing yourself. Counteract this by giving yourself love and appreciation. Place a hand on your heart and speak kindly to yourself, reinforcing that you matter and are enough.
Outrage addiction is also common. When anger takes over, empathy and compassion often diminish. Recognize your suffering when you’re angry and offer yourself kindness. Remember that the person you’re angry with also experiences happiness and suffering. This recognition fosters more empathetic and kinder communication.
Another helpful mantra is “Trust the Dharma.” This phrase reminds us of the benefits of making mindful choices and trusting in our ability to break free from harmful habits. True contentment comes from being present with our experiences, not from seeking external validation.
To sum up, the first tool for dealing with unhelpful behaviors and mental habits around social media is to refocus on something positive and skillful. When you crave stimulation, trust the present moment. When you crave attention, trust that you matter. When you’re angry, trust in the power of empathy and connection.
By adopting these practices, you can transform your relationship with social media into a healthier one. Trust the Dharma—it works.