I’ve written a series of six posts where I explain how early Buddhist teachings can help us overcome our addiction to social media. These insights come from the Vitakkasanthana Sutta, which provides five strategies to manage compelling thoughts and urges.
The “Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking,” but I prefer to call it “the Social Media Sutra.” This catchy name helps remind us that these teachings are relevant to our daily lives, especially with social media.
When I talk about being “addicted” to social media, I mean we use it compulsively, even though it harms us and others. This matches the classic definition of addiction: repeatedly doing something harmful while feeling out of control and struggling to stop. Often, addictions come with secondary consequences like shame, secrecy, and anxiety when trying to cut back. Social media addiction can also involve being hooked on anger and outrage, which is a significant and troubling aspect for many people.
The Social Media Sutra gives us five tools to tackle these urges. The first strategy involves shifting our focus. If you’re thinking about something that sparks bad thoughts like desire or anger, switch your focus to something more positive. The Buddha used the analogy of a carpenter knocking out a large peg with a smaller one. This isn’t just about meditation; you can apply this technique in any part of life, including your online activities.
The idea isn’t that social media is inherently bad, but our minds often turn to it in an addictive way. This can include not just social media but other online activities like reading news or playing games.
Mindfulness is key here. It gives us the choice to observe our thoughts and actions and steer towards options that bring us happiness instead of misery. Becoming mindful can be uncomfortable because we see the negative patterns in our lives, like addiction or anger. But it’s crucial to stop blaming ourselves. Blaming ourselves only adds another layer of unskillfulness.
Recognize that tendencies like addiction aren’t personal failings but are due to various causes and conditions. So, drop the self-blame and choose to be kind to yourself. When you notice you’re doing something harmful, acknowledge it and identify the unhelpful mental habit.
For example, if you’re constantly seeking stimulation online, take a mindful break. Focus on physical sensations, feelings, and your immediate surroundings. This kind of mindful awareness provides a wholesome and grounding input for the mind. It helps switch your focus from unmindful browsing to appreciating your direct experience, making the present moment feel enough.
If you’re craving attention online, it might mean you don’t feel good about yourself. You’re seeking reassurance from others because you’re not validating yourself. Instead of seeking external approval, give yourself love and compassion. Place your hand on your heart and remind yourself that you matter. Learn to trust that you are enough.
If you find yourself stuck in “outrage addiction,” where you’re driven by self-righteous anger, try bringing more empathy and compassion into the moment. Recognize your suffering and offer yourself kindness. Then, understand that the person you’re angry with also experiences happiness and suffering just like you. This empathy can help you communicate more kindly.
Trust in your mindfulness and compassion, even if they seem weak compared to your anger or addictive habits. Like a carpenter using a small peg to knock out a larger one, it takes repeated effort. Don’t get discouraged if it takes time.
Ultimately, trust the Dharma and the power of mindful choices. By switching our focus to more skillful behaviors and habits, we can develop a healthier relationship with social media. It’s all about trusting that present moment awareness, self-worth, and empathetic connections can provide true contentment.