In a series of posts, I explain, using teachings from early Buddhist scriptures, how we can free ourselves from social media addiction. These teachings come from the Vitakkasanthana Sutta, an ancient text that outlines five strategies to overcome compelling urges.
This week, we’re focusing on the second tool, which involves examining the drawbacks of an uncontrolled mind. The teachings suggest we should acknowledge that certain thoughts are unskillful, blameworthy, and lead to suffering. An engaging image is used to drive this point home: Imagine a young, fashion-conscious person with the corpse of a snake, dog, or human hung around their neck—they would be horrified.
Applying this tool to social media is straightforward. We must consider the disadvantages of social media and our addiction to it to counteract how platforms like Facebook and Twitter hijack our attention. These technologies are intentionally designed to be addictive by tapping into our brain’s reward systems, making us constantly check for likes, comments, or new posts. Features like endless scrolling, autoplay videos, and real-time feedback are all part of their strategy to keep us hooked.
There is substantial evidence showing the negative impacts of social media. According to a 2019 study by Michigan State University and Monash University in Australia, heavy Facebook users demonstrate impaired decision-making skills comparable to those addicted to drugs like cocaine or heroin. On average, people now spend four hours daily on their phones, which makes everyone somewhat hooked.
Social media can make us anxious, depressed, and lonely. They create an illusion that everyone else’s lives are better than ours because people tend to share only the highlights of their lives. More time spent on social media decreases our happiness and life satisfaction. Moreover, bad actors use social media for propaganda and manipulating our political decisions—often so subtly that we don’t even realize it.
Personally, I found the main drawback was the significant amount of time wasted on social media. I could easily spend over an hour in the morning scrolling through news and Twitter, time that could be better spent walking, meditating, or getting work done. This usage also incurs an opportunity cost.
Other drawbacks include staying up too late on screens, reduced productivity, neglecting loved ones, engaging in online conflicts, and a diminished ability to focus. This probably sounds familiar to many.
Addiction deceives us into thinking it will make us happy, even though it’s harmful. In Buddhist teachings, this is known as “cognitive distortion,” where we believe that impermanent, unattractive, or impersonal things are everlasting, appealing, or part of our self-identity. This distortion leads us to falsely assume that happiness comes from addictive behaviors.
Fear of Missing Out (FOMO) often exacerbates this addiction. I worried I’d lose contact with friends and miss important news if I ditched Facebook and Instagram. However, when I reduced my social media use, I found myself happier and more productive. I spent more time on activities that brought real joy and satisfaction, like meditating and reading uninterrupted.
So, the second tool from the Vitakkasanthana Sutta—examining the drawbacks of our social media use—helps undermine our addiction by prompting us to approach our urges more skeptically. We can begin to see the promise of happiness from social media for what it truly is: a false promise.
Returning to the Buddha’s vivid image, envision yourself adorned in fine clothes only to have a rotting corpse hung around your neck. This grotesque imagery helps us see the unwholesomeness of our addictions. But it’s also important to recognize the good in our lives. By appreciating the wholesome activities that make us genuinely happy, the unwholesome appears more out of place.
Reflecting solely on the drawbacks can be discouraging and might even drive us back to social media to escape negativity. Hence, it’s crucial to balance this reflection by engaging in wholesome activities like being present, meditating, meaningful work, and simple pleasures.
Since cutting back on social media, I’ve rediscovered joys like immersing myself in a good book, listening to classical music, and taking walks. I encourage you to make two lists: noting the drawbacks of your social media use and highlighting the wholesome activities you enjoy. When you find yourself getting sucked into addictive online behaviors, think of these lists.
Cultivate a sense of “disgust” towards addictive behaviors while nurturing an appreciation for what truly makes you happy. This balanced approach helps us see addictive behaviors for what they are—gross and misaligned with our true selves—ultimately aiding us in becoming freer and more in control of our minds.