I’ve been sharing a series of posts that delve into how we can break free from our social media addiction, using the teachings from early Buddhist scriptures. These insights come from the Vitakkasanthana Sutta, an ancient text outlining five strategies to manage overwhelming urges.
This week, we’re focusing on the second strategy: recognizing the drawbacks of an uncontrolled mind. This strategy paints a vivid picture: imagine someone who loves to dress up with care, who suddenly finds a decaying animal draped around their neck. They would be horrified and disgusted. This image powerfully illustrates the unwholesomeness of our addictive behaviors, including our attachment to social media.
To see the link to social media, we need to understand the drawbacks of our addiction to it. Social media apps are specifically designed to be addictive, hooking into our brain’s reward systems and pulling us back for continuous engagement, whether through notifications, endless scrolling, or autoplaying videos.
Evidence shows that excessive use of social media has serious negative effects. A study from Michigan State University and Monash University in Australia showed heavy Facebook users have impaired decision-making abilities similar to those addicted to drugs like cocaine or heroin. On average, people spend around four hours a day on their phones, which is time that could be spent on more meaningful activities.
Social media can also make us anxious, depressed, and lonely. It tricks us into believing others are doing better than us by showcasing only the highlights of their lives, which can lower our sense of happiness and life satisfaction. Moreover, social media platforms are used as tools for propaganda, subtly influencing our political views without our conscious awareness.
Personally, I found that social media wasted a huge amount of my time—time that could be spent on more fulfilling activities like walking, meditating, or working. Other downsides include staying up too late staring at screens, reduced productivity due to constant interruptions, and neglecting our loved ones.
The issue with addiction is that it falsely promises happiness. Buddha’s teachings describe this confusion as “cognitive distortion,” where we believe that fleeting pleasures will bring lasting joy. This is where FOMO, or the Fear of Missing Out, comes into play. Initially, I worried that deleting my social media accounts would cut me off from important events and updates. However, I found the opposite to be true: the less I used social media, the happier and more content I became. I was more productive and could engage deeply in activities like reading and meditating.
Cutting back on social media brought joy and liberation, which I now refer to as JOMO—the Joy of Missing Out. This second tool from the Vitakkasanthana Sutta helps us scrutinize our social media cravings, encouraging us to see these urges as false promises of happiness. When we see our addictive behavior as something gross—like the rotting corpse around the neck—we can begin to overcome it.
Recognizing both what is unwholesome and what brings true joy is essential. If we only reflect on the negative aspects of our addiction, we might end up feeling worse and resort to more social media use to escape those feelings. Therefore, we must also focus on wholesome activities like being present, meditating, engaging in meaningful work, and enjoying life’s simple pleasures.
Since reducing my social media use, I’ve rediscovered the joys of deep reading, listening to classical music, and taking walks. It’s about finding balance and appreciating the calm that comes from simpler, more mindful activities.
So, here’s what I suggest: Make two lists. One for the drawbacks of social media and another for the joys of more meaningful activities. When you feel the urge to check your phone, recall these lists. Cultivate a sense of “disgust” for the addictive behavior while embracing the wholesome and nourishing aspects of your life. This reflection will help you see your addictive behavior more clearly and motivate you to become freer, happier, and more in control of your mind.