I’ve been explaining how we can break free from our social media addiction using teachings from early Buddhist scriptures. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling urges. I’m calling this “the Social Media Sutra.”
“Thinking” here isn’t just about our inner dialogue but also includes the emotional urges that come with it. So, the urge to compulsively use social media is a form of thinking in this context.
The first strategy is redirecting our attention to something positive. The second is understanding the negative consequences of our actions. The third involves reducing temptation. Now, let’s move on to the fourth tool: “stopping the formation of thoughts.”
It might sound ideal to find an off-switch for our thoughts or at least a way to turn them down a bit. According to the discourse, if none of the previous methods have worked to quiet our unskillful thoughts and urges:
The practitioner should focus on stopping the formation of thoughts. By doing so, those bad thoughts are given up and come to an end. Their mind becomes calm, settled, unified, and immersed in mindful absorption.
This instruction might seem vague, but there’s an illustrative analogy that can help:
Imagine someone walking quickly. They might think, “Why am I walking so fast? Let’s slow down.” Then, they might decide, “Why am I walking slowly? Let’s stand still.” From there, they could think, “Why am I standing? Let’s sit down.” Eventually, they might lie down, progressively adopting more relaxed postures.
The key takeaway is that we’re often moving at high speed mentally, driven by various forces. By becoming aware of what’s driving us, we can let go and slow down.
Similarly, when we find ourselves caught up in compulsive online activity, we need to identify what’s driving us. As we understand these underlying causes, we can allow our minds to rest.
For example, mindlessly surfing the web might be driven by anxiety, which manifests as a tight, uncomfortable sensation in the gut. One part of the brain signals this discomfort because it perceives boredom or missing out as threats. Another part of the brain reacts by creating impulses to keep browsing, perhaps accompanied by thoughts like “Just one more article.”
Feelings play a crucial role in Buddhist practice. According to the Buddha, “everything converges on feeling,” highlighting their central role in our experience. In the case of internet addiction, unpleasant feelings are often the driving force, whether it’s boredom, hollowness, dread, or anxiety.
By becoming mindful of these feelings, we realize we don’t need to react impulsively. We can observe them and recognize that they represent a part of us that is suffering. By treating this part of ourselves with compassion, we create a gap — a sacred pause — allowing us to find a wiser way to act.
When I find myself glued to my computer, I use this approach. I become aware of my suffering and focus on the feelings in my body, usually an unpleasant sensation in the gut. Without mindfulness, I might misinterpret these feelings as signals that something is wrong, compelling me to go online for a distraction.
However, mindfulness allows me to see these feelings as just sensations produced by a worried part of my brain. I don’t need to act on them. Instead, I can observe them and offer myself some compassion, perhaps by touching my belly and silently saying, “May you be well. May you be happy. May you be at peace.”
Our desire to escape emotional pain often drives social media and internet addiction. To break free, we must face our pain with mindfulness and compassion. When we mindfully acknowledge the painful feelings behind our cravings, it’s like cutting an invisible cord that connects us to our compulsive behavior.
When I practice this mindfulness, my emotional attachment to the internet weakens. I can put down my phone or close my laptop and engage in something more wholesome.
This fourth tool is about stopping the formation of unskillful urges by understanding the feelings driving them and responding in a healthier way. By doing so, we can break free from the compulsion to engage in social media.
What have we learned today? Understanding and managing our urges with mindfulness and compassion can help us overcome social media addiction.