In a series of six posts, I’m discussing how teachings from early Buddhist scriptures can help us break free from our addiction to social media. These teachings are from the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling urges. I’m calling it “the Social Media Sutra.”
In this context, “thinking” encompasses not just our inner verbalization or self-talk, but also the emotional urges that come with it. Addiction to social media or surfing the internet is seen as a form of thinking.
The first three tools are:
1. Focus on something skillful in our experience.
2. Consider the drawbacks of our unskillful activities.
3. Learn how to reduce temptation.
Now, let’s dive into the fourth tool: “stopping the formation of thoughts.” This method involves finding a way to slow down or stop our unskillful thoughts and urges if the first three tools haven’t worked.
The discourse suggests that if undesirable thoughts and urges connected with desire, hate, and delusion persist, we should turn our attention to stopping the formation of these thoughts. As we do this, these negative thoughts will eventually subside, and our minds can become calm and absorbed in mindfulness.
This method is illustrated through an image: Imagine someone walking quickly. They might think, “Why am I walking so quickly? Why don’t I slow down?” So, they slow down. Then they think, “Why am I walking slowly? Why don’t I stand still?” So, they stand still. Then they think, “Why am I standing still? Why don’t I sit down?” So, they sit down. Finally, they think, “Why am I sitting? Why don’t I lie down?” So, they lie down. By becoming aware of what’s driving us, we can let go of it and come to rest.
Similarly, unmindful internet surfing often stems from an underlying sense of anxiety. This anxiety creates unpleasant sensations in our body, which our mind interprets as a threat. To escape this discomfort, we engage in compulsive online activities. But if we become mindful of the feeling driving us, we realize we don’t need to react to it. Instead, we can observe it with compassion, recognizing that a part of us is suffering.
By practicing mindful self-compassion, we create a gap in which we can find a wiser way of acting. In the case of internet addiction, the feeling driving us could be boredom, hollowness, dread, or anxiety. By turning toward our discomfort and accepting it, we train ourselves to respond to our pain with kindness and compassion, helping us move from reactivity to mindful and wise responses.
When I find myself getting obsessed with reading articles online, I use this approach. I’ll notice my suffering and turn my attention to the feelings present. Typically, there’s an unpleasant sensation in my gut. By being mindful, I recognize this sensation as just a part of my brain trying to protect me from perceived threats. Instead of reacting, I observe the sensation, offering myself kindness and compassion.
Internet addiction stems from a desire to escape emotional pain. We can’t free ourselves from this urge until we learn to turn our attention toward our pain and embrace it with mindfulness and compassion. When we mindfully address the feelings behind our cravings, it’s as if we’ve cut an invisible cord connecting us to the object of our addiction. This helps weaken our emotional connection to the internet and social media, allowing us to put down our devices and engage in more wholesome activities.
So, that’s the fourth tool for dealing with social media addiction. By focusing on stopping the formation of unskillful urges, recognizing the feelings driving our compulsions, and responding more wholesomely, we can free ourselves from the compulsion to be constantly engaged with social media.