In a series of six posts, I explain, using early Buddhist teachings, how we can break free from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming persistent thoughts and urges.
The term “Vitakkasanthana Sutta” means “the Discourse on Quieting Thinking,” but I prefer to call it “the Social Media Sutra.” It’s a catchy name that reminds us these teachings can be directly applied to our lives today.
When I talk about being “addicted” to social media, I mean using it compulsively despite its negative effects. This aligns with the classic definition of addiction—repeatedly doing something harmful while feeling out of control. This can lead to secondary issues, like feeling ashamed or experiencing anxiety when trying to cut back. Anger and outrage are significant aspects of social media addiction for many people.
The Social Media Sutra offers five tools to tackle these urges. The first tool involves shifting our focus. When a practitioner encounters harmful thoughts connected with desire, hate, and delusion, they should focus on something skillful instead. This concept doesn’t only apply to meditation but to any part of life, including online activities.
Social media isn’t inherently bad, but our minds often turn to it in addictive ways. This includes not just social platforms but also other compelling online activities like news or games. The key is switching from an unhelpful urge to a more helpful one, leveraging the principle that mindfulness offers choice. Mindfulness lets us stand back and observe our actions, helping us distinguish which choices bring happiness and which bring misery.
Becoming mindful of our addictions can be uncomfortable. We might feel the urge to blame ourselves, but self-blame is unskillful. Addiction isn’t a personal failing; it’s a result of causes and conditions in our lives. We need to drop the blame and make mindful choices.
To apply this teaching, first, recognize that your