In a series of posts, I’ve been explaining how teachings from early Buddhist scriptures can help us overcome addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which provides five strategies for managing compelling urges. I refer to it as “the Social Media Sutra” for simplicity.
The term “thinking” here includes not only our internal dialogue but also the emotional urges that come with it. So, the compulsive use of social media or browsing the internet is a form of thinking in this context.
The first strategy is to focus on something positive in our experience. The second is to consider the negative aspects of our unproductive activities. The third is about reducing temptation.
Now, let’s dive into the fourth tool from the Vitakkasanthana Sutta, which can help us tackle social media addiction. This tool is “stopping the formation of thoughts.” The idea is to find a way to stop or slow down our thinking when other methods haven’t worked. The discourse suggests that when unskillful thoughts related to desire, hate, and delusion persist, we should focus on stopping these thoughts, leading to a calm and focused mind.
One useful image given is that of a person walking quickly. They might think, “Why am I rushing? Why don’t I slow down?” Then they slow down and think, “Why am I walking slowly? Why don’t I stand still?” Finally, they move from standing to sitting, and then to lying down, progressively adopting more relaxed positions.
This process highlights how we can be propelled by unseen mechanisms. By becoming aware of what drives us, we can let go and slow down. Similarly, when our minds drive us to compulsive online activities, understanding these drives helps us to let our minds rest.
For instance, if we’re mindlessly surfing the web, we might notice an underlying anxiety, a feeling like a tight ball of discomfort in the gut. One part of our brain creates this sensation to signal a threat, thinking boredom or missing out is dangerous. Another part reacts by urging us to keep browsing, often accompanied by thoughts like, “Just one more article.”
In Buddhist practice, feelings are crucial. The Buddha emphasized that everything converges on feeling because they shape our experiences. The unpleasant feeling fuels our behavior.
By becoming mindful of this feeling, we realize we don’t have to let it drive us. We can observe it and acknowledge our suffering with compassion. This mindful self-compassion creates a gap, allowing us to act more wisely and kindly.
In the case of internet addiction, this unpleasant feeling is always present. It could be boredom, hollowness, dread, or anxiety. Whatever it is, we can train ourselves to face it with kindness. This shift from reactivity to mindful response helps us act more creatively and wisely.
When I find myself stuck on my computer, I use this approach. I mindfully turn my attention to the present feelings, usually a gut discomfort. Without mindfulness, I see these feelings as signals that something’s wrong and feel the need to fix it by going online. These reactions are instinctual and unplanned.
When mindful, I recognize that these feelings are just bodily sensations, created by my brain’s instinct to protect my well-being. I don’t need to act on them; I can simply observe and offer myself compassion. I might touch my belly and say, “May you be well. May you be happy. May you be at peace.”
Addiction to social media or the internet often stems from a desire to escape emotional pain. To break free from this addictive urge, we need to turn our attention to our pain and embrace it with compassion.
When we crave something, it’s like an invisible cord connects us to it, channeling our emotions. Turning our mindful attention to the underlying painful feelings cuts this cord. This awareness weakens, or even breaks, our emotional connection to the internet and social media.
As a result, we can put down our phones or close our laptops and engage in more wholesome activities. This is the fourth tool, focusing on stopping the formation of unskillful urges. By understanding the feelings driving our actions, we can respond more mindfully and free ourselves from compulsive social media engagement.
Explore the next part of this series to continue learning about managing social media addiction.