In a series of posts, I’ve been exploring how teachings from early Buddhist scriptures can help us break free from social media addiction. One such teaching is found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling urges.
This week, let’s dive into the second strategy, which examines the downsides of having an uncontrolled mind. I particularly like this description because it offers a very vivid and striking image. The discourse suggests examining the negative aspects of certain thoughts, labeling them as unskilled, blameworthy, and leading to suffering. As we recognize these drawbacks, those harmful thoughts start to fade. It’s compared to a young person who would be horrified if a corpse were hung around their neck.
Applying this to social media, we need to acknowledge its downsides and how it steals our attention. These technologies are designed to be addictive by hooking into our brains’ reward systems, constantly pulling us back for more likes, shares, and comments. They keep us engaged with endless feeds, autoplaying videos, and notifications.
There’s substantial evidence showing the harmful effects of social media. It’s not just a few extreme cases; nearly everyone is hooked. Studies have shown that heavy social media users have impaired decision-making abilities, comparable to those addicted to substances like cocaine or heroin. On average, people spend four hours daily on their phones.
Social media can lead to anxiety, depression, and loneliness. It tricks us into thinking we’re worse off compared to others, who often present an overly positive image of their lives online. The more time spent on social media, the less happy and satisfied we feel. Additionally, social media is a tool for propaganda, subtly influencing our political decisions without our awareness. For instance, a Russian agency even set up a mindfulness page to sway elections in the US.
For me, the biggest issue was the time wasted on social media. I could easily spend an hour or more each morning just browsing. That’s time better spent walking, meditating, or working. Social media comes with an opportunity cost.
There are other disadvantages: staying up too late, reduced productivity, neglecting loved ones, getting into online conflicts, and decreased focus. I’m sure these issues are familiar to many.
Addiction tricks us into thinking it will make us happy, but it’s a cognitive distortion. We mistakenly believe that engaging in social media, playing games, or reading the news will bring us joy, driven by the Fear of Missing Out (FOMO). When I considered deleting my Facebook account, I worried about losing touch with relatives and missing out on important updates. However, I found the opposite to be true. The less I used social media, the more content I became. I was more productive, meditated more, and could focus on reading a book fully and undistracted.
Breaking free from social media was liberating, leading to the Joy of Missing Out (JOMO). By examining the drawbacks of social media immersion, we can undermine our addiction. We start to see the false promises of happiness it offers and recognize that it actually makes us unhappy, taking us away from truly meaningful activities.
Let’s revisit the Buddha’s powerful image: a well-dressed person with a rotting corpse around their neck. This image helps us recognize the unwholesomeness of our addictions and appreciate the good and wholesome aspects of our lives. Reflecting on the drawbacks of addiction alone might make us feel worse about ourselves, possibly driving us back to the very thing we’re trying to escape. Instead, we should also focus on more wholesome activities like being present, meditating, meaningful work, and simple pleasures.
As I disengaged from social media, I rediscovered the joys of reading books, listening to classical music, and taking walks. I found delight in simplicity and presence.
So, here’s my suggestion: Identify activities that genuinely make you happy and align with your goals. When you feel the urge to engage in addictive behaviors online, remind yourself of these activities. Develop a sense of “disgust” towards addictive behavior while also fostering an appreciation for wholesome, nourishing activities.
These reflections help us see our addictive behavior as something gross and misaligned with who we want to be. They help us recognize and weaken our addictive tendencies, allowing us to become freer, happier, and more in control of our minds.
To reduce social media use, consider:
– Logging off habitually.
– Moving social media icons to secondary screens.
– Adding healthier alternatives, like reading or meditation apps.
– Scheduling social media-free days and noting their positive effects.