In a series of six posts, I’m explaining how we can break free from our addiction to social media by using teachings from early Buddhist scriptures. Specifically, these teachings come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming strong urges.
The term “Vitakkasanthana Sutta” translates to “The Discourse on Quieting Thinking,” but I’m calling it “the Social Media Sutra.” Here, “thinking” refers not just to our inner verbalization or self-talk but also to the emotional urges that come with it. So, when we feel compelled to use social media or surf the internet, it’s a form of thinking.
The first strategy is to redirect our attention to something positive in our environment. The second is to consider the drawbacks of our negative behaviors. The third involves learning how to reduce temptation. Now, let’s delve into the fourth tool from the Vitakkasanthana Sutta and see how it can help with social media addiction.
This fourth tool is about “stopping the formation of thoughts.” It sounds ideal if you can actually do it. We’d all love to find an off-switch for our thinking or at least be able to turn down the volume. So, what does the discourse say about this tool? It advises that if the other methods haven’t calmed our unskillful thoughts and urges, then we should focus on stopping the formation of thoughts. By doing so, we let go of those negative thoughts, bringing the mind to a state of inner calm and mindfulness.
At first, this might not seem very practical. However, there’s an illustrative example that helps clarify it. Imagine someone walking quickly. They might think, “Why am I walking so fast? Let’s slow down.” Then, they slow down and might think, “Why don’t I stop walking altogether?” So, they stand still and might think, “Why am I standing? Why not sit?” They sit and finally think, “Why am I sitting? Let’s lie down.” This process shows how someone moves from more intense actions to more relaxed states step by step.
The key takeaway here is the awareness of what’s propelling us, allowing us to slow down and eventually come to rest. Similarly, when our mind urges us to engage in compulsive online activities, becoming aware of the underlying mechanisms helps us disengage and relax.
For example, if we’re mindlessly surfing the web, we might realize that anxiety is driving us. This anxiety could feel like a knot of unpleasant sensations in the gut. Our brain generates this feeling as a signal of a perceived threat, like boredom or fear of missing out. Reacting to this unpleasant feeling, other parts of the brain prompt us to keep clicking through web pages or social media posts.
Feelings play a crucial role in Buddhist practice. The Buddha claimed that “everything converges on feeling,” highlighting their significance in our actions. When we become mindful of the emotions driving us, we realize we don’t need to react to them. Instead, we can observe these emotions, recognizing them as a part of us that is suffering, and respond with compassion.
This mindful self-compassion creates a pause, allowing us to choose a wiser course of action. In the case of internet addiction, there’s always an unpleasant feeling driving us, whether it’s boredom, hollowness, or anxiety.
Regardless of what this feeling is, we can train ourselves to turn toward our discomfort, accept it, and respond with kindness and compassion. This shift helps us move from reactive behavior to a more mindful and wise way of acting.
Often, when I find myself glued to my computer, obsessed with reading articles online, I use this mindful approach. I recognize my suffering, mindfully turn my attention to my feelings, and usually notice an unpleasant sensation in my gut. When I’m not mindful, I interpret these feelings as signals that something is wrong and feel a need to fix it by going online.
These reactions aren’t planned; they’re instinctual. But when I’m mindful, I see that the unpleasant feeling is just a sensation created by a concerned part of my brain. I don’t need to act on it. Instead, I can observe and address it with compassion. I might touch the area where the feeling is most prominent and offer myself kind words like, “May you be well. May you be happy. May you be at peace.”
The urge to use social media or the internet stems from a desire to escape emotional pain. We can’t break free from these addictive urges until we learn to face our pain with mindfulness and compassion. When we crave something, it’s as if an invisible cord connects us to it, conveying our emotions. Mindfully addressing the underlying painful feelings can sever this cord.
When I become mindful of my painful feelings, my emotional connection to the internet weakens or breaks. I can then put away my device and choose a more wholesome activity instead of mindlessly scrolling through social media.
So, this fourth tool focuses on stopping the formation of unskillful urges. We recognize the feelings that drive our thoughts and urges and respond more mindfully, which helps liberate us from social media addiction.