In this series of posts, I use teachings from early Buddhist scriptures to explain how we can overcome social media addiction. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for managing our urges. This week, we’ll look at the second strategy: examining the drawbacks of an out-of-control mind.
One powerful image in the discourse describes how unskillful thoughts are like having a rotting corpse hung around your neck. The idea is to recognize these thoughts as unskillful, harmful, and leading to suffering, which helps in letting them go.
Applying this concept to social media, we need to understand the negative impacts of our addiction to it. Social media platforms like Facebook and Twitter are designed to be addictive, hooking into our brain’s reward circuits to keep us coming back for more. Evidence shows that heavy social media users have impaired decision-making skills similar to those addicted to drugs. Most of us spend hours daily on our phones, becoming anxious and depressed as a result. Social media also makes us feel lonely and inadequate by presenting an overly positive view of others’ lives.
Additionally, social media is used for propaganda and social engineering, influencing our political decisions without our awareness. For me, the main drawback of social media was the sheer amount of time wasted—time that could be used more productively. Social media interrupts our sleep, reduces productivity, and affects our personal relationships by distracting us constantly.
Despite these negative effects, the addictive nature of social media makes us believe it brings happiness. This cognitive distortion, known as vipallasa, leads us to assume that things causing unhappiness can make us happy. The fear of missing out (FOMO) also keeps us hooked, worrying that we’ll miss significant events or news if we leave social media.
However, reducing social media use can actually increase contentment and productivity. As I cut down my usage, I found myself more focused, meditating more, and enjoying activities like reading and walking. This shift led to the Joy of Missing Out (JOMO) instead of FOMO.
The second tool from the Vitakkasanthana Sutta helps us see the drawbacks of our social media addiction more clearly. It encourages us to question our urges to check our accounts, recognizing these thoughts as false promises of happiness and meaning. We start to see our addiction as a gross, unwholesome thing in our lives.
But it’s also crucial to acknowledge the good and wholesome activities that bring us peace and joy. Reflecting only on the drawbacks can make us feel bad and drive us back online to escape negative feelings. Instead, we should also engage in wholesome activities like being present, meditating, and focusing on meaningful work.
As I’ve disengaged from social media, I’ve rediscovered the joys of reading, listening to classical music, and taking walks. These activities remind me of the simple pleasures of life.
To manage social media addiction, create two lists: one of the disadvantages of social media and another of the wholesome activities you enjoy. When you feel the urge to engage in addictive behaviors, recall these lists. Create a sense of “disgust” for the addictive behavior while fostering an attraction to wholesome activities. This balanced approach helps us gain control over our minds, leading to greater freedom and happiness.