In a series of six posts, I’m breaking down how we can overcome our addiction to social media using teachings from early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This text outlines five strategies to manage compelling urges, and I’ve named it “the Social Media Sutra.”
In this context, “thinking” refers not only to our inner verbalizations or self-talk but also to the emotional urges that drive us. So, the urge to compulsively use social media is a form of thinking.
The first tool involves shifting our attention to something positive. The second is recognizing the drawbacks of our harmful activities. The third is reducing temptation. Now, let’s explore the fourth tool from the Vitakkasanthana Sutta and how it can help us manage social media addiction.
This fourth tool focuses on “stopping the formation of thoughts.” This means finding a way to limit or quiet our thinking. The discourse tells us that if other methods fail to quiet our harmful thoughts and urges, we should focus on stopping the formation of thoughts. By doing so, negative thoughts will end, and the mind will become calm and absorbed in mindfulness.
An illustrative example speaks of a person adjusting their pace: walking quickly, slowing down, standing still, sitting, and eventually lying down to find a more relaxed state. This gradual slowing down can also be applied to our thinking and urges.
When we’re mindlessly surfing the web, there’s usually a sense of anxiety driving us. This anxiety often manifests as a tight, unpleasant sensation in the gut. One part of the brain creates this sensation as a warning that boredom or missing out is a threat. Reacting to this, other parts of the brain generate impulses that push us from one web page or social media post to the next, with thoughts like “Just one more article.”
Feelings are crucial in Buddhist practice because they heavily influence our actions. When we become mindful of the feelings that drive us—whether it be boredom, hollowness, dread, or anxiety—we can choose not to react to them. Instead, we can observe these feelings and recognize that they represent a part of us that is suffering, treating this part with compassion.
This mindful approach creates a gap in which we can act more wisely and less reactively. For instance, when I’m obsessively reading articles online, I realize I’m suffering and turn my attention to my feelings. Usually, there’s an unpleasant sensation in my gut. If I’m not mindful, I perceive these feelings as a signal that something is wrong and feel compelled to fix it by going online. But when I’m mindful, I see these sensations as just that—sensations. I don’t need to act on them.
By recognizing that a part of me is suffering, I can offer it kindness and compassion. For instance, I might touch my belly and say, “May you be well. May you be happy. May you be at peace.” This compassionate approach helps to weaken the emotional connection driving my internet addiction, making it easier to put down my phone or laptop and engage in more wholesome activities.
So, the fourth tool involves focusing on stopping the formation of harmful urges. By understanding the feelings driving our thoughts and finding a healthier way to respond, we can free ourselves from the compulsion to engage with social media. This helps us shift from reacting out of habit to responding mindfully and creatively.