In a series of six posts, I explain, using teachings from early Buddhist scriptures, how we can free ourselves from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compulsive thoughts and urges.
“Vitakkasanthana Sutta” means “Discourse on Quieting Thinking,” but I call it “the Social Media Sutra” for convenience and because it’s a more memorable name. Additionally, it reminds us that these teachings can be directly applied to our online habits.
By “addicted” to social media, I mean we use it compulsively despite its harmful consequences for ourselves and others. This is the classic definition of addiction: repeatedly doing something that harms us, feeling out of control, and finding it difficult to stop.
Social media addiction can lead to secondary issues, such as feeling ashamed of our “weakness” and becoming secretive about our activities. Cutting back may cause anxiety, and indulging in social media can result in anger and outrage. This can be one of the most troubling aspects of social media addiction.
The Social Media Sutra offers five tools to overcome compelling urges. The first tool is described as follows:
When a practitioner focuses on an object that gives rise to bad, unskillful thoughts connected with desire, hate, and delusion, they should focus on a more skillful object. As they do so, those negative thoughts are given up and come to an end.
The Buddha illustrates this with the example of a carpenter using a finer peg to knock out a large peg. While the Buddha doesn’t explicitly mention meditation, these teachings can be applied in any area of life, including our online activities.
It’s not that social media is inherently bad, but that our minds often turn to it in an addictive way. This includes Facebook, Twitter, and other online activities such as reading news articles or playing games.
The principle here is to switch from an unhelpful urge to a more helpful way of acting. Mindfulness gives us the choice to observe what’s going on within us and see that some choices make us happier while others do not.
Becoming mindful isn’t always comfortable. We notice things like addiction or anger that make us unhappy, and we might end up blaming ourselves. One of the first steps is to stop self-blame in response to our addictions. It’s not a sign of weakness; it’s just causes and conditions at play. Dropping the blame is a choice we can make.
To apply this teaching, first recognize with mindfulness that you’re doing something that makes you unhappy. Notice that you’re causing yourself to suffer. Identify the unskillful mental habit that has arisen and what you need to switch from.
The Buddha’s illustration of using a small peg to knock out a large peg applies here. Even if your mindfulness and compassion seem weak compared to your addiction and anger, remember that they just need to be directed effectively. And like a carpenter, it takes repetition to change habits, so don’t be discouraged if it takes time.
Social media addiction often manifests as craving stimulation, attention, or becoming angry. Let’s address these one at a time.
For craving stimulation, take a mindful break. Notice physical sensations, your surroundings, and the sensory reality. This type of grounding input can be fulfilling and helps switch from mindless stimulation to mindful appreciation of your direct experience.
Craving attention often indicates a lack of self-worth. You might depend on external validation because you’re not valuing yourself. To counter this, give yourself love, compassion, and appreciation. Place your hand on your heart and reassure yourself that you matter and are enough.
Outrage addiction involves becoming dependent on self-righteous anger. This often results in unkind behavior towards others. To address this, first recognize that anger means you’re suffering. Offer yourself kindness and remember that the person you’re angry with also experiences happiness and suffering just like you. This empathetic connection can lead to kinder interactions.
Trust the Dharma encourages mindful choices and reminders of the potential for contentment without needing any special conditions. Simply be present with your experience.
The first tool for dealing with unhelpful social media behaviors and mental habits is to switch your attention to something skillful—bringing skillfulness into your present moment experience.
When craving stimulation, trust the present moment.
When craving attention, trust that you are enough.
When angry, trust in the power of empathetic connection with yourself and others.
By switching from unhealthy ways of interacting with social media, you can develop a healthier relationship with it.
Trust that the present moment, self-worth, and empathy are enough. Trust in the Dharma—it works.