In this series of six posts, I explain how early Buddhist teachings can help us break free from social media addiction. These insights are derived from the Vitakkasanthana Sutta, which offers five strategies for overcoming persistent, problematic thoughts and urges.
It’s important to note that the Buddha advises using these tools in a specific order. If redirecting our mind to positive thoughts doesn’t work, we should then focus on observing the disadvantages of our addiction. If that still doesn’t help, the next step is to “ignore and forget” what we’re obsessed with, which is the topic for today.
The discourse on this tool is brief: if harmful, unskillful thoughts related to desire, hate, and delusion keep surfacing, we should ignore and forget them. You might think this is easier said than done.
The idea is to reduce temptation, and we’ll explore this in two areas: our external activities and how we internally relate to our experiences. A slight change in how we notice our experiences can significantly impact our well-being.
First, some practical advice for managing your attention:
If you want to lose weight and have a problem with potato chips, not seeing them makes it easier to avoid eating them. Similarly, not walking down the chip aisle at the supermarket helps. This principle directly applies to our social media habits. Moving social media apps to a less accessible screen on your phone can make a difference. Turn off notifications so apps don’t constantly interrupt you and reclaim some control over your focus.
Keeping your phone out of sight, like not having it beside your bed at night, is beneficial. Use an alarm clock instead. Charge your phone in a different room to start your day without instantly diving into social media. Minimizing immediate access to your phone can help you begin your day more mindfully.
Turning your phone off overnight uses our natural laziness to our advantage. The boot-up time creates a barrier that helps you resist the urge to immediately check social media, giving you a chance to start your day with healthier habits. Reading a book first thing in the morning, particularly a paper book, can be more nourishing than consuming online content.
Creating phone-free times, like during meals with family or friends, can also help. Some people even stack their phones on the table during meals and the first person to touch theirs pays for everyone’s food. This encourages present, meaningful interactions.
Meditation retreats offer a solid opportunity to disconnect from the online world. Hand in your phone or keep it out of reach. You might even seal it in an envelope with an encouraging message to yourself, creating a small barrier against temptation.
These are practical ways to “look away” from our phones. But what about internal strategies?
There are two ways to pay attention with our eyes. The first is a focused view on a single point, like a flashlight. The second, more relaxed way, is to be aware of the whole visual field, like a lamp. This relaxed way helps our body and mind to calm down.
In meditation, a narrow focus can lead to boredom and distraction. A soft gaze, on the other hand, expands our awareness to include multiple sensations in the body. This wider focus prevents us from getting lost in thoughts.
By maintaining a soft, open gaze, we make it easier to ignore and forget about unskillful thoughts and urges. This approach resembles “urge surfing”—observing the rise and fall of urges without acting on them.
To sum up:
– Keep your phone out of sight and turn off notifications.
– Charge it away from your bed and possibly turn it off overnight.
– Create phone-free times and read physical books to re-train your attention.
– Meditate with a soft gaze, expanding your awareness to reduce the risk of distraction.
These strategies help create a mental space where thoughts and urges can come and go without hooking us. In this way, we can start freeing ourselves from addictive social media habits.