In a series of posts, I explain how teachings from early Buddhist scriptures can help us break free from our addiction to social media. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies to overcome intrusive thoughts and urges.
The Vitakkasanthana Sutta, or “Discourse on Quieting Thinking,” is what I refer to as the “Social Media Sutra.” This name serves as a reminder that these teachings can be applied to modern-day issues like social media addiction. By social media addiction, I mean the compulsive use that negatively affects our lives. Addictions often lead to feelings of shame and secrecy and even strong anxiety when trying to cut back. Moreover, indulging in social media can foster anger and outrage.
The Social Media Sutra offers five tools to tackle these urges. The first tool involves focusing on something more skillful when caught up in negative thoughts driven by desire, hate, or delusion. This is similar to how a carpenter uses a smaller peg to knock out a larger one. It’s about redirecting our focus from harmful to beneficial activities, which is a principle of Dharma practice. This practice of mindfulness helps us make better choices by allowing us to observe and understand our behaviors.
It’s vital to stop blaming ourselves for our addictions. These tendencies are not a personal weakness but simply outcomes of various causes and conditions. The key is to switch our focus to more helpful habits with mindfulness.
If you crave constant stimulation, take a mindful break. Notice your physical sensations, feelings, and surroundings. This sort of mindful awareness is fulfilling and serves as a healthier form of stimulation.
If you crave attention through likes and comments, it’s likely because you’re not feeling good about yourself. Practice self-love and compassion by placing a hand on your heart and reassuring yourself that you matter and can take care of yourself.
Social media often fuels “outrage addiction,” where we get hooked on feelings of anger. When angry, show empathy to yourself by recognizing your suffering and then extend that empathy to others. Recognize that the person you’re angry with also seeks happiness and suffers just like you do. This practice can help you communicate more kindly.
Lastly, trust the process of Dharma practice. Sometimes, I remind myself to “Trust the Dharma” whenever I feel tempted to mindlessly scroll through my phone. This practice encourages mindful choices and helps in letting go of destructive habits.
In summary, by switching our attention to more skillful actions, we can develop healthier relationships with social media. Trust in the present moment, trust that you are enough, and trust in the power of empathy and mindfulness.