In a series of six posts, I explain using teachings from early Buddhist scriptures how we can break free from our social media addiction. These teachings are from the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling thoughts and urges.
Vitakkasanthana Sutta, meaning “the Discourse on Quieting Thinking,” is referred to as “the Social Media Sutra” to emphasize its relevance to our modern habits. Addiction here means using social media compulsively despite its harmful effects on ourselves and others. This compulsive behavior fits the classic definition of addiction—doing something harmful repetitively while feeling out of control and unable to stop.
Addictions often have secondary consequences, such as feeling ashamed or becoming secretive. Cutting back on social media can cause anxiety, and our indulgence may fuel anger and outrage, which are significant aspects of social media addiction.
The Social Media Sutra offers five methods to overcome these urges. The first method involves redirecting focus from harmful thoughts connected with desire, hate, and delusion to more positive and skillful thoughts. This approach is like a carpenter using a small peg to dislodge a larger one.
Social media isn’t inherently bad; rather, our minds often engage with it in an addictive manner. This includes not only platforms like Facebook and Twitter but also other compelling online activities like reading news articles or playing games. We are encouraged to shift from unskillful urges to more skillful behaviors, using mindfulness to observe our choices. Mindfulness gives us the power to select actions that lead to happiness.
Blaming ourselves for addiction only adds to our distress. Addiction isn’t a personal failure but a result of various causes and conditions. To apply these teachings, notice when you’re engaging in harmful behavior, recognize the underlying unskillful habit, and make a mindful choice to change it.
The Buddha illustrated this tool with an analogy of using one peg to knock out another, emphasizing that even small, directed actions can counteract powerful forces like addiction. It takes repetition and persistence to change habits.
Three common forms of social media addiction are craving stimulation, craving attention, and craving outrage. For those who crave constant stimulation, taking mindful breaks to notice physical sensations and surroundings can be grounding and fulfilling. If you crave attention, self-compassion and self-appreciation are key. Remind yourself that you matter and offer yourself kindness and love.
In cases of outrage addiction, bring empathy and compassion into the moment. Recognize that anger is a form of suffering and relate to others with kindness. Practice empathetic connection by acknowledging the shared human experience of suffering and happiness.
Trusting in the practice (the Dharma) can help in resisting the urge to mindlessly engage with social media. Remind yourself to trust in the mindful choices you make, which lead to greater contentment and a healthier relationship with your online activities.
In summary, the first tool for addressing unhelpful social media habits is shifting your attention to more skillful activities. Trust the present moment, trust in your self-worth, trust empathetic connections, and trust the power of mindful practice. This will help transform the way you interact with social media and lead to a more balanced, fulfilling life.