In a series of posts, I explain how we can break free from social media addiction using teachings from early Buddhist scriptures found in the Vitakkasanthana Sutta. This ancient text outlines five strategies to help overcome our intense urges. This week, we will explore the second tool, which involves examining the negative consequences of having an uncontrolled mind.
One vivid image from the discourse describes how bad thoughts are unskillful, blameworthy, and lead to suffering. By realizing this, these harmful thoughts eventually fade away. Imagine a young, fashionable person who has a decaying snake, dog, or human corpse draped around their neck—they would be horrified and disgusted. This graphic analogy helps us understand the drawbacks of our addiction to social media.
Social media platforms like Facebook and Twitter are designed to be addictive, hooking into our brain’s reward circuits and repeatedly drawing us back for more content. They employ tactics such as endless streams and autoplay videos to keep us engaged. Evidence shows that heavy social media use negatively impacts our mental health. For instance, a 2019 study reveals that heavy Facebook users have poor decision-making skills akin to those addicted to hard drugs like cocaine or heroin. On average, people now spend four hours a day on their phones, leading to increased anxiety, depression, and loneliness.
Social media often creates a false sense of comparison, making us feel inadequate compared to the inflated, positive portrayals of others’ lives. Research shows a direct correlation between time spent on social media and a decline in happiness and life satisfaction. Additionally, bad actors exploit social media for propaganda and manipulation without us even realizing it.
On a personal level, social media wasted a lot of my time, which could have been better spent on activities like walking, meditating, or working. It also affects productivity, relationships, and our ability to stay focused.
Addiction misleads us by promising happiness while causing harm. This concept aligns with the Buddha’s teachings on cognitive distortions (vipallasas), where we falsely believe that impermanent or ethically unattractive things are desirable. The cognitive distortion here is thinking that social media brings happiness when, in reality, it often doesn’t.
The Fear of Missing Out (FOMO) keeps many hooked on social media. I initially worried about losing touch with people and missing significant events if I quit platforms like Facebook. However, I found that less use of social media increased my contentment and productivity, allowing me to focus more on meaningful activities like meditating and reading.
Quitting social media was both joyful and liberating. Instead of FOMO, I experienced the Joy of Missing Out (JOMO). By examining the drawbacks of social media addiction, we develop a healthier skepticism towards our cravings for these platforms. We begin to see them as false promises detracting from truly meaningful pursuits.
Consider the Buddha’s powerful image: a well-dressed person with a rotting corpse around their neck. This metaphor encourages us to see our social media addiction as something gross and out of place in our lives. Recognizing and appreciating wholesome activities helps us see the unskillful aspects of our lives more clearly.
When we only focus on the drawbacks of online addiction, we might feel worse, potentially driving us back to our digital habits. Instead, we should balance this by turning our attention to uplifting activities like meditating, being present, and enjoying simple pleasures.
For me, reducing social media use rekindled my love for reading, listening to classical music, and enjoying nature walks. It brought back the joys of simplicity and being present.
I suggest making two lists: one of the negative impacts of social media and another of the positive, wholesome alternatives. Recalling these lists whenever you feel drawn to addictive behaviors online can help develop a sense of “disgust” for those habits and a renewed attraction to more nourishing activities.
Reflecting on these insights helps us understand our addictive behaviors and encourages us to live more fulfilling, mindful lives, ultimately making us freer and happier.