In a series of posts, I explain how we can break free from our addiction to social media using teachings from early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This discourse, which outlines five strategies for overcoming persistent thoughts and urges, can be aptly applied to our habits with social media. To make it more relatable, I refer to it as the “Social Media Sutra.”
The fifth and final tool from the Buddha is sheer willpower. This involves a forceful mental effort to stop bad thoughts, described vividly as clenching teeth and pressing the tongue against the roof of the mouth. While it sounds harsh, it’s meant as a last resort when all other methods have failed.
Personally, there have been times when I find this forceful method useful, like when I’m mindlessly surfing the internet late at night. Even though the content might be good, it’s robbing me of sleep. In such moments, a sudden feeling of disgust makes me close my laptop abruptly, ending the compulsive behavior. This isn’t purely willpower; it’s more of an instinctive reaction.
Fortunately, there are more effective and subtle ways to manage our urges. These involve using willpower proactively, not when we’re in the grip of craving. For example, deleting social media apps from your phone is a strong preventive measure. You could also use your phone’s parental controls to block access to certain sites. Browser plugins can limit your time spent on social media, and for a more drastic step, you could delete your social media accounts altogether.
I did this with my Instagram and Facebook accounts. Despite Instagram being relatively benign, I found myself craving validation through likes and comments, so I deleted my account. I loathed Facebook even more, due to privacy issues and unproductive arguments, so I deleted that as well. Research shows quitting social media improves happiness, but addiction and self-deception often prevent us from taking that step.
Twitter was my last holdout. Although I spent less time on it, it still affected my well-being by exposing me to constant outrage and wasting time. Eventually, I used one last “willpower” trick to cut myself off from Twitter. I created a barrier by locking myself out of my account. This preventive measure ensures I can’t easily access it, eliminating the source of temptation.
Currently, I am free from social media and much happier. This final tool of locking out urges proved to be the key for me. It’s like trapping the urge in a room and locking the door. By not confronting addictive urges head-on but rather setting up barriers when they’re inactive, I’ve managed to stay away from social media effectively.
In summary, we’ve explored five tools from the Vitakkasanthana Sutta to help free our minds from obsessive thinking and compulsive urges. Thank you for joining me in this journey of using the Dharma to overcome social media addiction. I hope we all continue making progress in living mindfully, compassionately, and joyfully.