I’ve been discussing how early Buddhist teachings can help us break free from social media addiction. The Vitakkasanthana Sutta outlines five strategies to manage our urges, and this week, we focus on the second strategy: understanding the drawbacks of having an uncontrollable mind.
This ancient teaching uses a vivid analogy to emphasize its point. Imagine a lively young person with a dead snake, dog, or human corpse hanging around their neck. They’d naturally feel horrified and revolted. This image helps us understand how detrimental thoughts, like those from social media addiction, can be.
Relating this to social media, it’s clear we need to recognize its downsides and how it hooks into our brain’s reward system. Social media platforms are built to keep us coming back for more, often making us anxious, depressed, and less productive. A study even found that heavy Facebook users could have impaired decision-making abilities comparable to those addicted to drugs.
Many of us spend hours on our phones daily, leading to feelings of loneliness and a false sense of comparison with others. Bad actors also exploit these platforms for propaganda, influencing our political decisions without us realizing it.
For instance, I used to waste a significant amount of time on social media, time that I could have spent on more fulfilling activities. Social media has an opportunity cost — it takes away time from walking, meditating, and meaningful work. It also disrupts our sleep, reduces productivity, and distracts us from loved ones.
Interestingly, addiction tricks us into thinking that it will make us happy, despite causing unhappiness. This is well-described by the Buddhist concept of “vipallasa,” or cognitive distortion, where we believe that transient things can bring lasting happiness.
The fear of missing out (FOMO) also traps us. I initially feared losing touch with family and friends or missing important news by quitting social media. But in reality, reducing my social media use increased my well-being and productivity.
This second tool from the Vitakkasanthana Sutta helps us scrutinize our social media desires and see them as false promises. These platforms don’t bring genuine happiness; they distract us from meaningful activities.
The Buddha’s analogy underscores the importance of recognizing the negatives of our addictions while appreciating the positive and wholesome aspects of our lives. Reflecting solely on the drawbacks might make us feel bad and drive us back to our screens for comfort. Instead, we should also engage in wholesome activities like meditation, spending time with loved ones, and immersing ourselves in simplicity.
As I’ve reduced my social media use, I’ve rediscovered the joys of reading, listening to classical music, and walking. These activities bring genuine happiness and peace.
Here are a few practical tips:
1. Log off and make it a habit.
2. Move social media icons to secondary screens.
3. Schedule “social-media-free” days and reflect on their impact.
4. Introduce healthier alternatives, like non-social media apps for reading or meditation.
Ultimately, reflecting on the negative impacts of social media while embracing more fulfilling activities can help us break free from addiction and lead happier, more mindful lives.