In a six-part series, I discuss 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 outlines five strategies for overcoming obsessive thoughts and urges.
The term “Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking,” but I’ve chosen to call it “the Social Media Sutra” because it’s more relevant and catchy. This name reminds us that these ancient teachings can be applied to modern issues like social media addiction.
When I talk about being “addicted” to social media, I mean that we use it compulsively even though it has harmful consequences for ourselves and others. This follows the classic definition of addiction: repeatedly doing something that harms us, but feeling powerless to stop.
Addictions often come with additional problems. For instance, we might feel ashamed and become secretive about our social media habits. Trying to cut back can cause anxiety, and indulging in social media can make us addicted to anger and outrage as well. For many, this is the most troubling part of social media addiction.
The Social Media Sutra offers five tools to overcome compelling urges. The first tool advises practitioners to shift their focus from harmful thoughts to skillful ones. Imagine a carpenter using a smaller peg to knock out a larger one—this metaphor illustrates how we can replace harmful urges with positive actions.
It’s important to note that social media itself isn’t inherently bad, but our minds often engage with it addictively. This addiction can include not just social media but also other online activities like reading news articles or playing games. Mindfulness allows us to observe our actions and make choices that lead to greater happiness.
Being mindful can be uncomfortable because we become aware of issues like addiction or anger. We might blame ourselves, but it’s crucial to stop self-blame. Addiction is not a personal failing—it’s a result of causes and conditions. By dropping the blame, we can focus on making positive changes.
To apply this teaching, first recognize when you’re doing something that makes you unhappy. Identify the unhelpful mental habit that has arisen and think about how you can switch to a more skillful activity.
Let’s look at specific forms of social media addiction:
1. Craving Stimulation: If you constantly seek information, take a mindful break. Focus on your physical sensations and surroundings. This kind of stimulation is more grounding and fulfilling than endless online browsing.
2. Craving Attention: If you crave validation from others, it might indicate low self-esteem. Instead of seeking reassurance online, practice self-compassion. Place your hand on your heart and remind yourself that you matter and are worthy of love.
3. Outrage Addiction: If you find yourself addicted to anger, practice empathy and compassion. Recognize that those you’re angry with have feelings too. This empathy can lead to kinder and more understanding interactions.
Another guiding principle is to trust in the Dharma, or the teachings. When tempted to mindlessly check social media, remind yourself, “Trust the Dharma.” This phrase encourages mindful choices and helps you let go of painful habits.
In summary, the first tool for dealing with unhelpful behaviors around social media is to shift your attention to positive actions. When craving stimulation, learn to trust the present moment. When seeking attention, believe in your own worth. When feeling angry, practice empathy.
By adopting these practices, you can develop a healthier relationship with social media. Trust in the process and remember that mindful choices lead to true contentment.