In a series of six posts, I explore how teachings from early Buddhist scriptures can help us overcome social media addiction. These teachings are in the Vitakkasanthana Sutta, which outlines five strategies to combat persistent thoughts and urges.
One thing to note is that the Buddha advised using these tools in sequence. If redirecting the mind to positive thoughts doesn’t work, we should then try recognizing the drawbacks of addiction. If that still doesn’t work, the next tool is to simply “ignore and forget” the obsession, which is the focus today.
The advice here is straightforward: if negative, unskillful thoughts tied to desire, hate, and delusion keep recurring, one should just ignore and forget them. While this might sound easier said than done, let’s break it down for better understanding.
This principle is best illustrated by the scenario of a person with good eyesight who encounters an undesirable sight. They would simply close their eyes or look away, which may seem overly simplistic but is practical advice in the context of reducing temptation.
We can apply this in two areas: external activity and internal activity. First, let’s talk about external activity and how to literally ignore and look away from social media by changing our habits.
For instance, if you want to lose weight and avoid eating potato chips, it helps if you don’t physically see them. This “out of sight, out of mind” principle can also apply to our online habits. Our smartphones, which we carry everywhere, constantly tempt us to go online. To combat this, try moving social media apps off your main screen so they’re not the first thing you see. Turn off those red notification badges and audible alerts to reduce interruptions, giving yourself more control over when you check these apps.
Another tip is to keep your phone out of sight, especially during certain times like bedtime. If you charge your phone at the other end of the house instead of by your bedside, you won’t be tempted to check it first thing in the morning. Use an alarm clock instead; it can’t lure you into browsing social media.
Charging your phone in another room can also lead to better habits, like meditating or reading a book first thing in the morning instead of diving into the internet. Books, especially paper ones, help train your mind to focus and develop concentration, unlike the fragmented experience of reading online.
For phone- and internet-free times, consider meals with family or friends where phones are out of sight. Some people make a game of it, stacking phones in the middle of the table at restaurants, and the first person to touch theirs pays the bill.
Meditation retreats are another excellent way to break free from online addiction, as they require you to be offline and present with your experiences. Some retreats even ask you to hand in your phone for the duration, or you can take it upon yourself to leave it in your car or switched off.
These tips help us cope with the external temptations of social media. But there are also internal ways to manage our attention and avoid compulsive thoughts.
We can use two methods to maintain focus internally. The first is the normal, narrow focus, like a flashlight beam. The other is a soft, open focus that takes in the whole visual field, more like a lamp. This broader view can help us relax and be less likely to get caught up in thoughts.
In meditation, a narrow focus limits our awareness to a small range of sensations, making it easy for thoughts to distract us. But a soft focus allows us to be aware of many sensations, making it easier for thoughts to pass without engaging us.
This technique helps with “urge surfing,” where urges build and then pass away like waves. Recognizing that urges are temporary and will subside helps us resist the compulsion to act on them.
To sum up, by adjusting our environment and habits, we can reduce our reliance on social media. And by changing how we perceive things internally, we can let go of the urges that keep us hooked. These strategies from the Vitakkasanthana Sutta can significantly help us break free from addictive behaviors.