In a series of posts, I explain, using teachings from early Buddhist scriptures, how to free ourselves from social media addiction. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming disruptive thoughts and urges. I refer to it as “the Social Media Sutra” because it applies perfectly to our modern struggles with social media.
Being “addicted” to social media means using it compulsively even though it harms us and others. This classic definition of addiction involves repeated behavior that we feel unable to control. Often, secondary effects come with this addiction, like feeling ashamed or becoming secretive about our activity. Cutting back may lead to anxiety, and indulging might feed addictive feelings of anger and outrage.
The Social Media Sutra provides five tools to overcome these urges. The first one involves switching our focus from unhelpful thoughts to more constructive, “skillful” ones. Imagine being a carpenter using a small peg to knock out a larger one. This analogy highlights that although our mindfulness and compassion might seem weak, they can be powerful when used correctly. Remember, repetition is key to change; it won’t happen with just one attempt.
The three most common forms of social media addiction are craving stimulation, needing attention, and experiencing outrage. For those craving constant stimulation, take mindful breaks. Notice physical sensations and your surroundings to ground yourself. Unlike online stimulation, mindful awareness of the present moment can be fulfilling.
If you crave attention, you’re likely not feeling good about yourself. You might depend on others for reassurance. Instead, show yourself some self-compassion and acknowledgment. Place your hand on your heart and remind yourself that you matter and that you can take care of yourself.
For those addicted to outrage, you might react without kindness or empathy toward others. When angry, place your hand on your heart and offer yourself kindness. Remind yourself that the person you’re angry with experiences feelings similar to yours. This can help you relate more empathetically.
You can trust the moment, your intrinsic worth, and the power of empathy and kindness. Trust in the Dharma and your practice. When tempted to mindlessly check your phone, remind yourself to “Trust the Dharma” and put the phone down.
In summary, switching your attention to a skillful object is the first step to managing unhelpful behaviors related to social media. When craving stimulation, attention, or feeling angry, use mindfulness to make healthier choices. Trust the process; trust the Dharma. It works.