In a series of six posts, I’ll explain how we can free ourselves from social media addiction using teachings from the early Buddhist scriptures. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming strong urges. In this context, I’ll refer to it as the “Social Media Sutra.”
The term “Vitakkasanthana Sutta” translates to “The Discourse on Quieting Thinking,” but here, “thinking” includes both our internal self-talk and the emotional urges that drive us. For example, the urge to mindlessly use social media or surf the internet is a form of thinking in this context.
The first tool in the Sutra is shifting our attention to something positive. The second tool involves recognizing the drawbacks of our negative activities. The third tool focuses on reducing temptation. Now, let’s delve into the fourth tool.
The fourth tool is called “stopping the formation of thoughts.” Ideally, we’d all love an off-switch for our thinking, or at least a way to dial it down. The Sutra suggests that if none of the other methods work to quiet our unskillful thoughts and urges, we should focus on stopping the formation of thoughts. By doing so, we let go of these bad thoughts, and our mind becomes more peaceful and unified.
To help illustrate, think of a person walking quickly who decides to slow down. They then decide to stand still, then sit down, and finally lie down. This person is successively moving from more active to more restful states. The key point is recognizing what drives us to move so quickly and learning to let it go, allowing us to slow down.
Similarly, when our mind creates thoughts and urges that keep us compulsively engaged in online activities, we need to identify what’s driving these actions. By understanding these triggers, we can let our mind come to rest. For example, if we find ourselves mindlessly surfing the web, there might be an underlying sense of anxiety pushing us. This feeling could manifest as an uncomfortable sensation in the gut, driven by a part of our brain that sees boredom or missing out as a threat.
As other parts of the brain react to this discomfort, they generate impulses that keep us moving from one web page to another. These impulses might come with thoughts like, “Just one more article.” Both the urge and the internal dialogue are forms of thinking that we need to slow down.
Feelings play a crucial role in Buddhist practice. The Buddha said that everything converges on feeling because feelings are central to our experience. In our example, the unpleasant feeling driving us is key. As we become mindful of this feeling, we realize we aren’t compelled to react to it. Instead, we can observe it and recognize it as a part of us that is suffering, and offer compassion to that part.
This mindful self-compassion creates a pause that allows us to respond more wisely. In the case of internet addiction, an unpleasant feeling often drives us. It might be boredom, hollowness, dread, or anxiety. Whatever it is, we can train ourselves to acknowledge and accept it. By responding with kindness and compassion, we pivot from reactivity to a more mindful, wise response.
When I catch myself obsessively browsing online, I use this approach. I recognize my suffering and turn my attention to the present feelings. Usually, there’s an unpleasant sensation in my gut. When I’m not mindful, I see this discomfort as a signal that something is wrong and that I need to fix it by going online. This reaction is instinctual, not thought out.
However, when I’m mindful, I see the unpleasant feeling as just a bodily sensation created by a part of my brain trying to protect my well-being. I don’t need to act on it. I can simply observe it and offer compassion to the suffering part of me. By touching my belly where I feel the discomfort, I might say, “May you be well. May you be happy. May you be at peace.”
Our urge to engage with social media is often driven by a desire to escape emotional pain. We can’t free ourselves from this addiction until we learn to acknowledge and embrace our pain with mindfulness and compassion. When we crave something, it’s like there’s an emotional cord connecting us to it. By mindfully addressing the painful feelings behind our cravings, we weaken or break that cord.
When I practice this, my emotional attachment to the internet and social media lessens. I find it easier to close my laptop or put down my phone and do something more wholesome.
This fourth tool, “stopping the formation of thoughts,” helps us recognize the feelings driving our compulsions and find healthier ways to respond, freeing us from the grip of social media addiction.
So, what have we covered today? We’ve explored how to use the fourth tool from the Vitakkasanthana Sutta to manage social media addiction by mindfully addressing and compassionately responding to the underlying feelings driving our urges.