In a series of six posts, I’m explaining how we can break free from our addiction to social media using teachings from early Buddhist scriptures. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming urges. I’ve nicknamed it “the Social Media Sutra.”
In this context, “thinking” not only refers to our inner dialogue but also includes the emotional urges that drive us. For example, the urge to constantly check social media is a form of thinking.
The first tool is to focus on something positive. The second is to recognize the drawbacks of our unhelpful activities. The third is about learning how to reduce temptation. Now, let’s dive into the fourth tool from the Vitakkasanthana Sutta and understand how it can help us with social media addiction.
This fourth tool is known as “stopping the formation of thoughts.” Imagine it as finding an off-switch for our thinking, or at least a way to turn it down.
The discourse suggests that if previous methods haven’t quieted our unskillful thoughts and urges, and if unskillful thoughts linked to desire, hate, and delusion persist, the practitioner should focus on stopping these thoughts from forming. By doing so, the mind becomes calm, settled, unified, and immersed in mindful awareness.
An illustrative example is provided where a person walking quickly decides to slow down, then stand still, then sit, and finally lie down. This shows how by becoming aware of what drives us, we can let go of it and come to rest.
When it comes to compulsive online activities, we often act unmindfully due to underlying anxiety. This anxiety can manifest as an unpleasant sensation in the gut, driven by a part of our brain that perceives boredom or missing out as a threat. This unpleasant sensation triggers impulses to keep surfing the internet or checking social media.
Buddhist practice places a lot of importance on feelings, as feelings significantly influence our experiences. The feeling of discomfort is what drives our behavior in these scenarios.
However, by becoming mindful of these feelings, we can observe them without reacting. We can recognize that they reflect a part of us that is suffering and offer self-compassion. This mindful self-compassion creates a pause, allowing us to respond more wisely.
For example, when I find myself endlessly reading articles online, I use this mindful approach. I notice the unpleasant feeling in my gut and, instead of reacting instinctively, I acknowledge it mindfully. When I’m not mindful, I see these feelings as signals that something’s wrong, prompting me to seek a fix online.
Mindfully, I recognize the unpleasant feelings as mere sensations created by a part of my brain that thinks my well-being is at risk. By not acting on these sensations and instead offering compassion to the part of me that is suffering, I weaken the emotional connection to my internet addiction.
In essence, breaking free from social media addiction requires us to face our emotional pain with mindfulness and compassion. When we mindfully acknowledge our painful feelings, the urge to engage with social media weakens, allowing us to engage in more wholesome activities.
So, that’s the fourth tool: focusing on stopping the formation of unskillful urges by understanding and responding to the feelings driving our thoughts. This practice helps us break free from the compulsion to engage with social media.
To continue with the next part of “The Social Media Sutra,” keep reading and discover more ways to tackle social media addiction.