In a series of six posts, I explain how early Buddhist teachings can help us overcome our addiction to social media, using insights from the Vitakkasanthana Sutta. This scripture outlines five strategies for quieting compulsive thoughts and urges. For simplicity, I refer to it as “the Social Media Sutra” because it’s a more engaging name that highlights its relevance to modern life.
When we talk about being addicted to social media, we mean using it compulsively despite its harmful effects on ourselves and others. This aligns with the classic definition of addiction—repeatedly doing something harmful and feeling unable to stop. Social media addiction can lead to secondary issues, like anxiety when trying to cut back or feeling ashamed and secretive about one’s activity. Often, this addiction also includes being hooked on emotions like anger and outrage, which can be particularly troubling.
The Social Media Sutra offers five tools to help us manage these urges. The first tool suggests shifting our focus from unhelpful (“unskillful”) thoughts to more beneficial (“skillful”) ones. For example, if a practitioner is fixated on something negative, they should redirect their attention to something positive. This principle can be applied to any aspect of life, including online activities, even though the Buddha didn’t specifically mention meditation in this context.
The core idea is that social media itself isn’t inherently bad, but our addictive tendencies turn it into a problem. This includes not just platforms like Facebook and Twitter but also other online activities, such as reading news articles or playing games. The principle here is that mindfulness gives us the choice to step back and observe our actions, allowing us to make decisions that lead to greater happiness rather than unhappiness.
Mindfulness can sometimes be uncomfortable because it makes us aware of issues like addiction or anger, leading to self-blame. However, it’s essential to stop blaming ourselves since this only perpetuates the cycle of unskillfulness. Addiction is not a personal failing; it’s the result of various causes and conditions. By choosing not to blame ourselves, we can start addressing the problem more constructively.
To implement this teaching, begin by mindfully recognizing that your current behavior is making you unhappy. Identify the unskillful habit you need to change. The Buddha used the analogy of using a small peg to knock out a larger one, illustrating that even though mindfulness and compassion may seem weak compared to the forces of addiction and anger, they can be effective when applied consistently over time.
Common forms of social media addiction include craving stimulation, craving attention, and feeling angry. If you find yourself craving constant stimulation, take a mindful break to notice your physical sensations, feelings, and surroundings. This kind of wholesome input can make you feel more fulfilled than mindless browsing.
For those craving attention, the underlying issue is often a lack of self-worth. In this case, give yourself some love and appreciation. Place your hand on your heart and remind yourself that you matter and that you care about yourself. This can help you feel more content and less dependent on external validation.
Outrage addiction is another common issue with social media. When you’re angry, it can mean you’re lacking empathy toward others. Recognize that your anger is causing you to suffer, and offer yourself some kindness. Then, try to empathize with the person you’re angry with, understanding that they too seek happiness and want to avoid suffering. This approach can help you communicate more kindly and empathetically.
Another key point is to trust in the process and the teachings of Dharma. Sometimes, when tempted to mindlessly use your phone, remind yourself to “Trust the Dharma.” This phrase can serve as a powerful reminder of the benefits of making mindful choices.
In summary, the first tool for addressing unhelpful social media habits is to switch your focus to more skillful activities. When craving stimulation, learn to trust and appreciate the present moment. When craving attention, trust that you are enough and can support yourself. When angry, trust in the power of empathy and connection. By applying these principles, you can develop a healthier relationship with social media.
Trust the Dharma. It works.