In a series of six posts, I explain how we can free ourselves from addiction to social media, using teachings from early Buddhist scriptures. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling trains of thought and the urges that accompany them.
One important thing to note is that the Buddha advised using these tools in a specific order. If redirecting the mind to something positive doesn’t work, then we should try seeing the drawbacks of addiction. If that also doesn’t work, we move on to the next tool: simply “ignore and forget” whatever we’re obsessed with. That’s the tool we’re discussing today.
The Sutta is brief on this tool, saying that if someone has bad, unskillful thoughts connected with desire, hate, and delusion, they should ignore and forget them. You might think, “easier said than done!” The principle seems almost simplistic: Just like a person with good eyesight would close their eyes or look away from undesirable sights, we can ignore and look away from our distractions.
This approach boils down to reducing temptation. Let’s first look at external activities, like changing our habits to ignore and look away from social media.
For example, if you wanted to lose weight but had a problem with eating potato chips, you’d avoid keeping them in the house and stay away from the chip aisle in the supermarket. The same principle applies to social media. Our main access point to these distractions is often through our phones, which we use for everything from communication to browsing social media.
We carry these devices everywhere, making temptation constant. One helpful tip is to move social media apps from the main screen of your phone to the second or third screen, making them harder to access. Turn off the red notification badges and audible notifications to regain control over when you check your apps. By doing this, you put some power back in your hands and can focus better.
It’s also beneficial to keep your phone out of sight and out of mind at times. For instance, don’t charge your phone at your bedside. If it’s the first thing you see when you wake up, you’re more likely to feed your addiction immediately. Try charging it in another room.
You might think you need your phone as an alarm clock, but using a traditional alarm clock can help you avoid online distractions first thing in the morning. Also, turning off your phone while it charges overnight creates a barrier to immediate access, making it easier to avoid addiction.
Reading a book instead of scrolling through social media in the morning is much healthier. Reading trains the mind to become absorbed and develop concentration, unlike short online posts. Physical books don’t have hyperlinks and thus offer a more focused experience.
You can create phone-free time during meals with family or friends by muting your phone or putting it somewhere out of sight. Some people even pile their phones on the table in a restaurant, with the rule that whoever touches their phone pays for everyone’s meal.
Meditation retreats offer another opportunity to disconnect from the online world and connect with direct experiences. You can leave your phone in the car, turned off, or even sealed in an envelope with an encouraging message like “simplicity and presence” to deter you from using it.
These are external strategies, but we can also do something internally to avoid getting caught up in addictive thoughts. This practice might even change the way you meditate.
There are two ways to pay attention with our eyes: focusing narrowly like a flashlight or being aware of the entire visual field like a lamp. The latter, more relaxed method can help the body and mind to calm and relax. When the eyes are soft, our attention is gentler and more inclusive, allowing us to be aware of multiple sensations in the body.
This broader focus makes it easier to let go of compulsive thoughts. For example, if you feel the urge to check social media, maintaining a soft gaze makes it easier to let the thought arise and pass away without acting on it. This approach is similar to “urge surfing,” where you observe the urge rise and fall without giving in.
To summarize, we can lessen our chances of getting distracted by social media by:
1. Keeping our phones out of sight and turning off notifications.
2. Charging phones outside of the bedroom and using a traditional alarm clock.
3. Creating designated phone-free times and spaces.
4. Adopting a broader focus with our eyes to relax the mind.
These strategies can help create addiction-free zones and allow us to ignore and forget the thoughts and impulses that keep us hooked on social media. By understanding that urges are temporary and will pass, we can start to free ourselves from addictive habits.