Back in late 2019, I gave a series of talks for “Tricycle” magazine, discussing how Buddhist practices can help us tackle social media and internet addiction. Although the talks went online in January the following year, I decided to turn my notes into a series of six articles—this introduction and five pieces on different tools. I’ve expanded on the talks because, as happens often, I realized afterwards how much more there was to say.
I admit it: I used to be addicted to social media. My work requires me to be online a lot, which sometimes led to spending too much time on these platforms. Like most others, I carry around a device we call a “phone,” although I rarely use it for calls. It’s more of a gateway to endless distractions.
Spending so much time online had its downsides. My productivity would drop, and I’d stay up late reading articles, mostly about science and psychology. Though the content was great, I couldn’t stop, leading to sleep deprivation. I even struggled to focus on books, something I’ve always enjoyed, and my life started to feel less rich without that deep reading experience.
Sometimes, my social media use led to extra problems. Getting into online disputes made me angry and anxious, my heart would race whenever I logged in. I also craved attention, anxiously checking if my posts were liked or shared, all of which are forms of suffering. Naturally, I wondered, “How can my Buddhist practice help me with this addiction?”
At the time I wrote these articles, I had mostly overcome my addiction, although Twitter still posed a challenge. However, by applying the techniques I discuss, I also managed to break free from Twitter.
By social media addiction, I don’t mean just enjoying these platforms. It’s more about compulsive use despite harmful consequences for us and others. Compulsion means we feel out of control and experience powerful unpleasant feelings at the thought of quitting, often leading to shame and dishonesty about our usage.
When I say “social media,” I include not just sites like Facebook or Twitter, but also online games and compulsively checking the news. The Buddha didn’t talk about the internet, but he gave us tools to deal with compulsive thought and behavior. One crucial discourse is the Vitakkasanthana Sutta, which I translate as the “Discourse on Quieting Thinking.”
This discourse isn’t just about the inner chatter or imagined imagery we create; it includes urges tied to these thoughts. Sometimes, without any verbal thought, you just find yourself picking up your phone and opening an app—that’s also a “thought” in Buddhist terms. So, this teaching is about letting go of unhelpful habits and urges.
Many see the Vitakkasanthana Sutta as relevant only to meditation, but the principles apply to daily life, including social media use. You could think of it as the Social Media Sutra.
The discourse suggests starting with the first of five tools and moving to the next if it doesn’t work. These tools help us overcome addictive behaviors and the associated anger and anxiety. I’ll discuss each tool, along with Buddha’s teachings and practical examples.
Notice any addictive behavior patterns related to your social media use. What suffering do they cause? How does your compulsion manifest? Can you experiment with giving up social media for a day or two? If not, what’s stopping you? When you do take a break, do you feel joy, relief, or anxiety?
The idea is to treat it as a window of limited time and gradually reduce your usage. Applying this simple strategy, which does require willpower, can significantly cut down your social media use.
This approach shows how ancient teachings can solve modern problems, proving the Dhamma’s relevance even today. Thank you for reading, and I hope these articles help you on your journey to overcome social media addiction.
Click here to read about the first tool, Pivoting Toward the Skillful.