In a series of posts, I delve into teachings from early Buddhist scriptures to show how we can break free from our addiction to social media. One valuable resource for this is the Vitakkasanthana Sutta, an ancient text that outlines five strategies for overcoming compulsive urges.
This week, we’re focusing on the second strategy, which involves examining the disadvantages of having a mind that’s out of control. This teaching vividly illustrates the downsides of negative thoughts by comparing them to hanging a stinking corpse around someone’s neck—an image meant to evoke disgust and the realization of our own unwholesome habits.
Applying this concept to social media is straightforward. We need to recognize the disadvantages of social media and our addiction to it. These platforms are designed to capture our attention and keep us coming back for more by tapping into our brain’s reward system. This endless loop of checking likes, comments, and updates can be incredibly addictive.
Numerous studies highlight the negative effects of social media. For example, heavy Facebook users have impaired decision-making skills comparable to those addicted to substances like cocaine or heroin. The average person now spends about four hours a day on their phone. This addiction can lead to anxiety, depression, and feelings of loneliness. Social media often tricks us into feeling inadequate by showcasing overly positive portrayals of others’ lives.
Moreover, social media has become a tool for social engineering, influencing our political views and decisions without us even realizing it. For instance, Facebook discovered that Russian operatives had created a mindfulness page as part of an effort to sway elections in the U.S.
Personally, the major drawback was the time I wasted on social media. I could easily spend over an hour in the morning browsing news stories and Twitter when I could have been walking, meditating, or working. Social media carries an opportunity cost; time spent online is time not spent on more meaningful activities.
Other disadvantages include staying up too late staring at screens, reduced productivity, neglecting loved ones, online conflicts, and diminished focus. Addiction deceives us by promising happiness, but instead, it brings about negative consequences.
This cognitive distortion tricks us into believing that participating in social media will make us happy when, in reality, it often results in dissatisfaction. The fear of missing out (FOMO) can hold us back. Initially, I worried that leaving Facebook would result in losing touch with friends and missing out on important updates. However, I found that the less I used social media, the more content and productive I became. I had more time for meditation, reading, and other meaningful activities.
The second tool from the Vitakkasanthana Sutta helps us examine the drawbacks of social media addiction. By seeing our desires to check social media as false promises, we can begin to break free. Recognizing the grossness of our addictions, as illustrated by Buddha’s graphic imagery, can help us see how unwholesome these habits are.
However, it’s essential not only to recognize what’s unskillful in our lives but also to appreciate the positive aspects. Simply focusing on the drawbacks might make us feel bad about ourselves and prompt even more time online. Instead, we should balance this by engaging in wholesome activities that bring peace and joy.
Disengaging from social media has allowed me to rediscover the joy of reading, listening to classical music, and enjoying simple pleasures. I suggest making two lists: one of the drawbacks of social media and another of activities that bring genuine happiness. Reflecting on these can help create a sense of “disgust” for unwholesome behaviors while fostering an attraction to more nourishing activities.
To sum up, we’ve learned that examining the negative aspects of our addiction helps us see it as something gross and out of place in our lives. This reflection assists us in undermining our addictive tendencies, leading to greater freedom, happiness, and control over our minds.