I’m detailing how we can break free from our social media addiction using early Buddhist teachings in a series of posts. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies to overcome these urges. Although “Vitakkasanthana Sutta” translates as “The Discourse on Quieting Thinking,” we’re referring to it as “the Social Media Sutra.”
In this context, “thinking” includes both our internal dialogue and the emotional urges that drive us. So, the compulsion to use social media is actually a form of thinking.
The first strategy is focusing on positive aspects of our experiences. The second involves recognizing the drawbacks of our harmful activities. The third strategy helps us reduce temptation.
Now, let’s discuss the fourth tool from the Vitakkasanthana Sutta and how it can help with social media addiction. This tool is known as “stopping the formation of thoughts.” Imagine if we could find an off-switch or dial to control our thinking. The Sutta says that if none of the other methods have worked, and unwanted thoughts related to desire, hate, and delusion persist, we should focus on halting the formation of these thoughts. In doing so, these negative thoughts will diminish, and our mind will become more tranquil, unified, and absorbed in mindfulness.
An analogy can help clarify this. Think of someone walking quickly who decides to slow down, then stops, sits, and finally lies down. This person gradually adopts more relaxed postures. Similarly, when we find ourselves overwhelmed with thoughts and urges that push us into compulsive online behavior, there is something driving these reactions. By becoming aware of what fuels our actions, we can choose to let go and allow our mind to rest.
For instance, when mindlessly surfing the web, we might identify a sense of anxiety driving us. This could feel like an unpleasant, prickly sensation in the gut. One part of our brain creates this feeling because it perceives boredom or missing out as a threat. Another part reacts by pushing us to continue browsing, driven by thoughts like, “Just one more article.” Both the urge and the accompanying thoughts are the “thinking” we aim to slow down.
Feelings play a crucial role in Buddhist practice. The Buddha emphasized that “everything converges on feeling.” In our example, the unpleasant feeling is central and drives our behavior. By becoming mindful of this feeling and realizing we don’t have to react to it, we can simply observe it. Recognizing it as a part of us that is suffering, we can respond with compassion.
This mindful self-compassion creates a gap, a pause, allowing us to act more wisely. With internet addiction, there’s always an unpleasant feeling driving us, whether it’s boredom, hollowness, dread, or anxiety. We can train ourselves to meet our discomfort with kindness, transforming our response from reactive to mindful and wise.
When I notice myself endlessly reading articles online, I apply this method. By mindfully acknowledging the unpleasant feelings, usually in my gut, I realize these sensations don’t signal anything truly wrong. Instead of acting on them, I observe them and offer compassion. I might even touch my belly and say, “May you be well. May you be happy. May you be at peace.”
This approach helps manage social media or internet addiction, driven by the desire to escape emotional pain. By turning our attention to our pain with mindfulness and compassion, we can break this cycle. When we mindfully address our painful feelings, the emotional connection to the internet weakens, enabling us to put aside our devices and engage in more fulfilling activities.
In summary, the fourth tool involves focusing on stopping the formation of unskillful urges. By understanding the feelings driving our thoughts, we can respond in a healthier way, helping us break free from the compulsion to stay glued to social media.