In a series of six posts, I’ve explained how we can break free from our social media addiction using teachings from early Buddhist scriptures. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming persistent thoughts and urges.
I like to call the Vitakkasanthana Sutta the “Social Media Sutra” because it’s a catchy reminder that these ancient teachings can be applied to our modern lives. Now, let’s talk about the fifth and final tool, which might surprise you.
The last resort that Buddha offers is sheer willpower. This method involves using intense mental effort to push away negative thoughts. It sounds harsh and even violent because the image used is that of a strong man overpowering a weaker one. The Buddha taught this strict method as a last resort when other techniques fail.
Personally, I’ve found this useful. Sometimes, late at night, I’ll be browsing the internet when suddenly I feel a wave of disgust at what I’m doing. I’ll slam my laptop shut, and that intense feeling overpowers my craving, ending my compulsive surfing.
However, willpower alone isn’t always reliable. A more effective way to overcome urges involves using willpower when you’re not in the midst of craving. You can do this by making decisions that limit your ability to indulge in your habits.
For instance, deleting social media apps from your phone makes it harder to access those platforms. You can also use your phone’s settings to block these websites entirely, or use browser plugins that limit your time on social media. Taking it a step further, you can delete your social media accounts altogether, which requires significant willpower.
I deleted my Instagram and Facebook accounts. Instagram made me crave validation that I wasn’t getting, and Facebook was unpleasant for reasons including privacy concerns and the spread of political propaganda.
Research shows that quitting social media makes us happier, but addiction makes it hard to let go. Your mind convinces you that social media is essential, but it’s not true. These platforms didn’t always exist, and we managed just fine.
My last social media holdout was Twitter. Although I spent less time on it, Twitter often made me feel outraged or drained. It was also a major time-sink because of its endless scroll and interesting links.
Here’s the final willpower trick that helped me quit Twitter: Create a barrier that makes it hard for you to access your account. For example, log out and make your password something you can’t remember. This means you can only get back in by going through the “forgot password” process, which is enough of a deterrent for many, including myself.
So now, I’m off most social media platforms, and it has greatly improved my well-being. This method of locking myself out of my account works like the strong man trapping the weaker man in a room. By creating barriers, you make it difficult to act on your urges, which can be very effective.
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 series on overcoming social media addiction through Dharma. The process of exploring and sharing these teachings brings me great joy, and I’m thankful for the opportunity to share this journey with you. May we all continue to make progress in living with mindfulness, compassion, and joy.