In a series of six posts, I explain how teachings from early Buddhist scriptures can help us break free from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which offers five strategies for managing compulsive thoughts and urges associated with social media use. I refer to this discourse as “the Social Media Sutra” because it’s a catchy and relevant name that highlights its practical application in our modern lives.
Now, let’s talk about the fifth and final tool, which might surprise you: sheer willpower. The Buddha suggests a forceful method where, with teeth clenched and tongue pressed against the roof of the mouth, you should mentally squash those bad thoughts until they subside. This technique, though harsh and seemingly violent, is meant to be a last resort when other methods fail. Sometimes, we need to be strict with ourselves.
I’ve found this method helpful at times. For instance, late at night, I might find myself endlessly surfing the internet, reading articles on various topics but losing precious sleep. Suddenly, a wave of disgust might hit me, prompting me to slam my laptop shut. This surge of healthy distaste breaks the cycle of compulsive surfing.
However, the idea of willpower can be misleading. When I suddenly close my laptop out of disgust, it’s not really willpower at play; it just happens. There are better, more subtle ways to overcome urges. A more effective approach is to use willpower when you’re not actively craving. This involves making decisions that limit your ability to indulge in those tendencies.
For example, deleting social media apps from your phone makes it harder to access them. You might use your phone’s parental settings to block sites like Twitter or Facebook, or use browser plugins to limit your time on social media. Taking it a step further, you could delete your social media accounts entirely, though this requires considerable willpower.
I deleted my Instagram account because I found myself yearning for validation through likes and comments. Similarly, I got rid of my Facebook account due to privacy concerns and frequent unpleasant interactions. Research shows that quitting social media can make us happier, but addiction and self-deception often prevent us from taking that step.
My last holdout was Twitter, which, while less time-consuming than other platforms, still negatively affected my well-being. Twitter’s design encourages outrage and endless scrolling, making it a significant time sink.
The final trick that helped me quit Twitter involves creating a barrier to accessing your account. By logging out and having someone else set a new password, you effectively lock yourself out. While you can technically regain access, the extra step acts as a deterrent. This method, akin to a strong man restraining a weaker one, has kept me away from Twitter for months.
In summary, we explored the five tools offered by the Vitakkasanthana Sutta to free our minds from obsessive thinking and compulsive urges. Thank you for joining me on this journey to use the Dharma to overcome social media addiction. May we continue to progress in living with mindfulness, compassion, and joy.
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