In late 2019, I recorded a series of talks for “Tricycle” magazine about using Buddhist tools to overcome social media and internet addiction. Although the talks were only posted online in January of the following year, I decided to turn my notes into a series of articles. There are six articles in total: this introduction and one article for each of the five tools.
In these articles, I’ve expanded on the content from the talks, adding insights I realized afterward. Here are the links to each part: Part 1, Part 2, Part 3, Part 4, and Part 5.
I admit that I have struggled with social media addiction. Because my work involves a lot of online activity, I was often drawn into social media, carrying my “phone” (which is more of a distraction device) everywhere. This led to spending excessive time online, affecting my work and sleep due to my inability to stop reading interesting articles on science and psychology. This obsession with online content made it hard to focus on books, leading to a shallower experience of life.
Sometimes, the addiction came with added issues, like getting involved in online disputes that caused anxiety and a craving for attention on social media. This behavior often resulted in suffering, making me wonder how my Buddhist practice could help me overcome this addiction.
By the time I wrote these articles, I had mostly conquered my addictions, although I still had some issues with Twitter. However, with continued practice of the techniques discussed, I managed to reduce my time on Twitter as well.
Social media addiction, as I define it, is the compulsive use of social media despite its harmful effects, where we feel out of control and unable to stop, often leading to shame and dishonesty about our usage.
I’m using “social media” broadly, to include not just sites like Facebook and Twitter, but also online games and compulsive news-checking. While the Buddha never mentioned the internet, he did offer guidance on overcoming compulsive thoughts and behaviors. One discourse relevant here is the Vitakkasanthana Sutta, which I translate as the “Discourse on Quieting Thinking.” This discourse outlines five tools to quiet unhelpful urges and habits, not just in meditation but in everyday life, including social media use. You might think of it as the Social Media Sutra.
The discourse’s five tools are designed to be used sequentially, starting with the first and moving on if it doesn’t work. Each tool is illustrated with engaging examples, and I’ll discuss what the Buddha said about them, making the tools practical for overcoming addictive behaviors and the associated emotions like anger and anxiety.
If you’re noticing addictive behavior patterns with social media, consider the suffering it causes and how your compulsion manifests. Experiment with giving up social media for a day or two and observe your experience—whether it’s joy, relief, craving, or anxiety. Reducing social media usage takes willpower, but it’s achievable by setting limited time windows and gradually decreasing usage.
This series of six posts explores mindful and self-compassionate tools for overcoming social media addiction, applying ancient texts to modern problems and showing the enduring relevance of the Dhamma.
Feel free to read the first article, “Pivoting Toward the Skillful,” and begin your journey to reduce social media usage mindfully.