In a series of posts, I explain how we can break free from social media addiction using teachings from the early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This ancient text outlines five strategies to overcome compulsive urges. This week, we’ll explore the second strategy: examining the negative impacts of having an uncontrolled mind.
The Sutta compares unskillful thoughts to wearing a corpse around one’s neck, which would naturally cause disgust. This vivid imagery helps us understand the drawbacks of social media addiction.
To apply this to social media, we must recognize its disadvantages and how it consumes our attention. Social media platforms are designed to be addictive, tapping into our brain’s reward circuits to keep us engaged. They use various tactics like endless scrolling, autoplaying videos, and notifications to keep us hooked.
The negative effects of social media are well-documented. For instance, a 2019 study found that heavy Facebook users have impaired decision-making skills similar to those addicted to drugs like cocaine. On average, people spend four hours a day on their phones, leading to anxiety, depression, and loneliness. Social media creates unrealistic comparisons, making us feel inadequate.
Additionally, social media manipulates us politically, often without our awareness. Even something as benign as a mindfulness page can be used for propaganda, as seen in efforts to influence U.S. elections.
Personally, I wasted a lot of time on social media, time that could have been spent walking, meditating, or working. Social media has clear opportunity costs. It also causes us to stay up late, reduces productivity, distracts us from loved ones, and leads to online conflicts.
Addictions promise happiness but often lead to misery. This ties into the Buddhist concept of vipallasa, or cognitive distortions—mistakenly believing that sources of unhappiness will make us happy. The fear of missing out (FOMO) keeps us addicted, but stepping away from social media can actually increase our well-being. The joy of missing out (JOMO) is real; reducing social media use can lead to greater contentment and productivity.
The second strategy from the Vitakkasanthana Sutta involves examining the drawbacks of social media to weaken our addiction. Recognizing the false promises of social media helps us detach from it and focus on more meaningful activities.
Reflecting on the drawbacks of addiction, alongside engaging in wholesome activities, draws our attention away from the negative influences and toward things that bring us peace and joy. Activities like being present, meditating, working on meaningful tasks, and enjoying simple pleasures can replace the urge to check social media.
As I reduced my social media use, I rediscovered the joy of deeply immersing myself in books, listening to classical music, and going for walks. These simple joys have greatly enhanced my sense of presence and contentment.
So, I recommend making a list of the disadvantages of social media and another list of wholesome activities that bring happiness. When you feel the pull of social media, recall these lists to create a sense of “disgust” for addictive behavior and an attraction to positive activities.
In summary, reflecting on the drawbacks of social media use helps us see our addictive behavior as gross and unskillful. This reflection helps us align our lives with our true values, making us happier and more in control of our minds.