The other day, during an online meditation session, we talked about the strong pull of social media. Many people find it hard to resist, almost like an addiction. This isn’t accidental; platforms like Facebook, Twitter, and Instagram have invested heavily to keep us hooked.
Studies show that social media makes us unhappy, and we’re generally more content without it. Yet, we continue reaching for our phones. Social media attracts us with the promise of something new and exciting. It also satisfies our need for validation when people like or comment on our posts. The anticipation that the next thing we see might be more interesting keeps us constantly engaged.
This continuous demand for our attention has negative effects. We struggle to handle periods of inactivity without turning to our phones. Whether in supermarket lines or waiting for coffee, almost everyone is glued to their screens. Even during mundane activities like brushing our teeth or using the toilet, we feel the need to check our phones. It seems like daydreaming is a forgotten skill.
This constant exposure to bursts of information makes it difficult for many to focus long enough to read a book, especially on electronic devices where distractions are just a click or swipe away. Concentration, too, has become a lost art.
I’ve mostly quit social media now. I still have a Twitter account I don’t use and a business Facebook account, but no personal one. Back when I struggled with social media addiction, I found a simple, powerful tool to help me disconnect. It’s just three words: “Trust the Dharma.”
These words have particular meaning to me, so let me explain. “Dharma” can mean “teachings,” specifically the Buddha’s teachings. It can also mean “truth” or “principle.” The Buddha described principles that guide us from suffering to peace and fulfillment. These principles are Dharma. He once advised his aunt, who was a nun, on what to focus on during a solitary retreat:
When you see that certain things lead to contentment, not craving; freedom, not being tied down; letting go, not accumulating; having fewer desires, not more; contentment, not discontent; seclusion, not socializing; energy, not laziness; being easy to be with, not hard to be with, you can trust that these things are the Dharma, the training, and the Teacher’s instructions.
A moment of mindfulness moves us toward calmness. Focusing on a single breath or a kind thought can bring a sense of peace. Observing a feeling without judgment allows wisdom to emerge. These principles are trustworthy.
By reminding myself to “Trust the Dharma,” I reinforce these principles. I acknowledge that calm, joy, and kindness come from mindful attention to the present moment, even if it’s just standing in a supermarket line without touching my phone.
We need reminders of these spiritual principles because our evolutionary instincts often contradict them. Our brains are wired to worry for safety, prioritize ourselves, and seek belonging, even at the cost of negativity and losing our individuality.
These natural urges can overwhelm our awareness of Dharmic principles. So we must keep reminding ourselves to trust them. Learning to trust the Dharma takes time, sometimes years or decades.
Whenever I feel the familiar restlessness and urge to reach for my phone, repeating “Trust the Dharma” helps me find confidence and calm. I trust that being mindful of my current experience is enough. This practice works for me every time.
I wonder how well it will work for you.