I’ve written a series of six posts discussing how we can break free from our social media addiction using teachings from early Buddhist scriptures, specifically the Vitakkasanthana Sutta. This sutta outlines five strategies for overcoming troubling thoughts and urges.
I refer to this sutta as “the Social Media Sutra” because it’s not only a catchy name but also highlights how these teachings can be applied to our modern lives. When I say we’re “addicted” to social media, I mean that we use it compulsively despite its harmful effects on ourselves and others. Addictions often lead to feelings of shame, secrecy, anxiety, and even anger. Social media addiction can be particularly troubling, as it can lead to a cycle of desperate cravings for stimulation, attention, and even outrage.
The Social Media Sutra offers five tools to manage these urges. The first tool suggests that when we’re having negative thoughts tied to desire, hate, or delusion, we should shift our focus to something positive and skillful. The Buddha used the analogy of a carpenter removing a large peg with a smaller one, which implies that even small, mindful actions can displace powerful urges.
This technique isn’t limited to meditation; it can be applied to any part of life, including our online activities. The problem isn’t social media itself but our mind’s addictive tendencies. Whether it’s endlessly scrolling through Facebook, Twitter, or playing online games, the key is to switch from harmful to helpful activities.
Mindfulness grants us the power of choice. It allows us to observe our actions and recognize which ones lead to happiness and which lead to suffering. Often, when we become mindful, we might spot negative patterns like addiction or anger that we must address without self-blame. Recognizing that addiction isn’t a personal failure but rather a result of various causes and conditions can help us to be kinder to ourselves.
To apply this teaching, first become aware that your actions are causing you unhappiness. Identify the negative mental habit you need to change. The Buddha’s analogy of using a small peg to displace a bigger one reminds us that even though our mindfulness and compassion may seem weak, they only need to be applied consistently.
Changing habits takes time, much like driving in a smaller peg requires multiple hits with a hammer. So, don’t be discouraged by slow progress. Common forms of social media addiction include the constant craving for stimulation, attention, and moments of anger. Let’s explore these one by one.
If you’re constantly craving stimulation, take a mindful break. Pay attention to your body, feelings, and surroundings. This kind of wholesome stimulation can ground you. While endless online browsing never truly satisfies, mindful awareness of your environment can make you feel more fulfilled.
Craving attention often stems from a lack of self-worth. If you depend on others’ approval to feel good, it’s because you’re not valuing yourself enough. Instead of seeking external validation, offer yourself some compassion and appreciation. Place a hand on your heart and affirm your worth.
Outrage addiction involves the thrill of righteous anger, often leading to hurtful interactions. To counter this, bring empathy and compassion into the moment. Recognize your anger and offer yourself kindness. Understand that the person you’re angry with has feelings like you do and try to connect with them empathetically.
Trust is crucial: trust the present moment, your worth, and empathetic connections. Sometimes, reminding yourself to “Trust the Dharma” can help. This phrase reinforces the idea that mindful choices and letting go of painful habits can lead to true contentment.
Thus, the first tool for dealing with social media addiction involves shifting focus to positive and skillful objects. Trust the present moment when craving stimulation. Trust in your worth when craving attention. Trust in empathetic connection when feeling angry. And always trust the Dharma, as it encompasses all these aspects.
The next part of this series will further explore these concepts.