In a series of six posts, I explore how teachings from early Buddhist scriptures can help us break free from our addiction to social media. These teachings come from the Vitakkasanthana Sutta, which provides five strategies for overcoming compelling thoughts and urges.
I’ve renamed it “the Social Media Sutra” because it’s more relatable and highlights how these ancient teachings apply to our modern lives. By “addicted” to social media, I mean compulsively using it despite knowing it has harmful effects on us and others. Addiction makes us engage in harmful activities repeatedly, feeling out of control and unable to stop. This can lead to secondary issues, like shame and secrecy about our activities, anxiety when trying to cut back, and getting addicted to anger and outrage through social media.
The Social Media Sutra gives us five tools to manage these urges. The first tool involves changing our focus from negative thoughts to something more positive. Buddha illustrates this by comparing it to a carpenter replacing a large peg with a smaller one, emphasizing that sometimes small, mindful actions can displace stronger, negative tendencies.
It’s essential to recognize that social media itself is not bad; it’s our addictive behavior toward it that’s problematic. This includes not just platforms like Facebook and Twitter but also other online activities that can become compulsive. Mindfulness gives us the ability to step back and choose more skillful actions over unskillful ones.
Self-blame can be detrimental; fighting addiction involves understanding it without getting personal. Accept that it’s a part of life and focus on making better choices without self-criticism.
The first actionable step is being mindful and recognizing when we’re doing something that’s making us unhappy. Identify the unhelpful behavior and shift to a positive one. Buddha suggested that switching focus from negative to positive thoughts can diminish the negative ones over time.
For example, if we’re addicted to constant stimulation from browsing, taking mindful breaks and appreciating our immediate experience can be more fulfilling. The richness of real-life experiences offers a wholesome alternative to relentless online stimulation.
If we crave attention on social media, it’s likely we’re not feeling good about ourselves. By giving ourselves love and compassion, we can feel validated without needing external approval. Placing a hand on your heart and self-affirming can help alleviate this craving.
When anger or outrage takes hold, recognize the suffering it brings. Offering kindness to oneself and empathizing with others can transform this anger into compassion. Understanding that others have feelings and experiences similar to yours can foster more empathetic interactions.
Trusting in these practices is crucial. Sometimes, a simple reminder to “Trust the Dharma” can steer us away from mindlessly picking up our phones. This phrase serves as a reminder of the power and potential of mindful choices.
In summary, the first tool to combat unhelpful habits related to social media is shifting our attention towards more skillful behavior. Recognize and trust the present moment, value yourself intrinsically, and replace anger with empathy and compassion. By doing so, you can develop a healthier relationship with social media and yourself.
Trust in these principles—they work.