In a series of six posts, I explain using early Buddhist teachings how we can break free from social media addiction. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies to overcome persistent thoughts and urges.
One crucial point the Buddha emphasizes is that these tools should be used in a specific order. If shifting your mind to positive aspects doesn’t work, then focus on seeing the drawbacks of addiction. If that also fails, you move to the next tool: simply “ignore and forget” what you’re obsessed with. This is the technique we’ll explore today.
The scripture mentions that if a practitioner experiences negative, unskillful thoughts linked to desire, hate, and delusion, they should ignore and forget them. You might think this sounds easier said than done, but let’s delve deeper into how practical and useful it can actually be.
This all boils down to reducing temptation. We’ll examine this in two areas: external activities and internal experiences. In the first area, we’ll discuss how to change habits to physically ignore social media. In the second area, we’ll explore how altering our attention can profoundly impact our well-being.
Let’s start with some practical tips for managing your attention regarding social media. Imagine you’re trying to lose weight but are addicted to potato chips. If they’re in your house, you’re more likely to binge on them. Keeping them out of sight helps, as “out of sight, out of mind” often rings true. Similarly, when you’re at the supermarket, avoid the chip aisle altogether.
This principle also applies to online addictions. Our smartphones are gateways to these addictions, serving multiple purposes like watching TV shows, getting directions, playing games, and, inevitably, browsing social media. Since these devices are always with us, we’re constantly tempted.
You probably keep social media apps on your phone’s main screen, making them the first thing you see. Try relocating these apps to the second or third screen, requiring more effort to access them. Disabling the red notification badges and audible alerts can also help. These strategies give you more control, reducing interruptions and allowing you to focus better.
One of the best steps you can take is to keep your phone out of sight, especially at night. If you charge it beside your bed, it will be the first thing you check in the morning, fueling your addiction. Try charging your phone in another room. If you need an alarm, consider using a traditional alarm clock.
Turning off your phone at night leverages our natural laziness, creating a barrier to immediate internet access. This can help break the cycle of addiction. When I charge my phone in the living room, I’m more likely to start my day with meditation or reading, rather than diving into social media.
Reading a book, particularly a physical one, is much healthier than scrolling online. It trains your mind to concentrate and absorb information, offering deeper mental nourishment.
You can create other opportunities for phone-free time, such as during meals with family or friends. Some people even make a game out of it by putting their phones in a pile; the first to touch theirs pays the bill. Additionally, attending meditation retreats can reinforce the happiness found offline.
While external strategies are helpful, internal methods are equally important. For example, shifting how we use our eyes can impact how we handle urges to check our phones. Normally, we focus on specific points in our visual field, which can limit our awareness. Instead, try relaxing your eye muscles and broadening your focus. This can help your body relax and your mind calm down.
This principle also applies in meditation. A narrow focus leads to a limited range of awareness, making you more prone to distraction. However, a soft, open gaze expands your attention, allowing thoughts to pass without drawing you in.
This technique can help you let go of thoughts and urges to check social media. It’s similar to “urge surfing,” where you observe an urge without acting on it, understanding that it will eventually subside.
In essence, ignoring and forgetting harmful thoughts and urges can be deeply transformative. We’ve learned that we can create addiction-free zones by managing external temptations and altering our internal focus. By doing so, we can move towards freeing ourselves from addictive patterns associated with social media.