In a series of six posts, I explain how we can break free from our addiction to social media using teachings from early Buddhist scriptures, particularly the Vitakkasanthana Sutta, which lays out five strategies for overcoming negative thoughts and urges.
Instead of its literal translation, “the Discourse on Quieting Thinking,” I’ll refer to it as “the Social Media Sutra” for its catchy and relevant application in modern life. By “addiction” to social media, I mean using it compulsively despite its harmful effects on us and others, leading to a loss of control and inability to stop our behavior.
Addictions often have secondary consequences, such as feeling ashamed and secretive about our activities, experiencing anxiety when trying to cut back, and even developing anger and outrage. For many, this anger is the most troubling part of social media addiction.
The Social Media Sutra provides five tools to help manage these urges. The first tool suggests that if a person is having harmful thoughts tied to desire, hate, and delusion, they should focus on something positive or skillful instead. This method can be applied to any area of life, including online activities.
It’s important to note that social media itself isn’t inherently bad; it’s our addictive approach to it that’s problematic. This principle applies to various online activities such as reading news articles or playing games. The idea is to shift from an unhelpful urge to a more beneficial behavior, allowing mindfulness to give us the choice to make better decisions.
When we become mindful, we may notice unpleasant feelings like addiction or anger, leading to self-blame. However, it’s crucial to stop blaming ourselves, as addiction is not a personal weakness but rather a result of specific causes and conditions in our lives. Letting go of self-blame is an essential choice we can make.
To apply this teaching, first, use mindfulness to recognize when you’re engaging in behavior that causes unhappiness. Identify the unhelpful mental habit you need to change.
For example, the Buddha compared this process to using a smaller peg to knock out a larger one, which is similar to my experience of using a hammer and nail punch to remove a bike pedal. This analogy illustrates that even if mindfulness and compassion seem weak, they can effectively tackle stronger negative forces if applied correctly.
It’s important to remember that change doesn’t happen overnight; it requires consistent effort and repetition.
Common forms of social media addiction include craving stimulation, craving attention, and feeling anger. Each of these can be addressed mindfully:
1. Craving Stimulation: If you crave constant input, take a mindful break and notice your physical sensations and surroundings. This shift from mindless browsing to mindful awareness provides more lasting fulfillment.
2. Craving Attention: If you seek reassurance from others, practice self-compassion. Place your hand on your heart and remind yourself that you matter, offering yourself the appreciation and value you seek from others.
3. Feeling Anger: If you get angry online, bring empathy and compassion into the moment. Recognize your own suffering and offer yourself kindness, then try to empathize with the person who upset you, reminding yourself that they too seek happiness and avoid suffering.
Trusting in the practice, or “trusting the Dharma,” helps reinforce positive habits. When tempted to use social media mindlessly, remind yourself of the better alternatives that mindfulness brings.
In summary, the first tool of the Social Media Sutra is to shift attention from unskillful to skillful activities. This shift enables us to manage social media use more healthily:
– Trust the present moment when craving stimulation.
– Trust that you matter and can support yourself when craving attention.
– Trust the power of empathetic connection when feeling anger.
Overall, trust in the Dharma and its effectiveness in guiding us towards healthier habits.