In a series of six posts, I’ll explain how early Buddhist teachings can help us break free from our social media addiction. The teachings come from the Vitakkasanthana Sutta, which outlines five strategies to manage obsessive thoughts and urges. I’ll refer to it as the “Social Media Sutra” since it’s catchy and reminds us the teachings can apply directly to our lives.
When I say we’re “addicted” to social media, I mean we use it compulsively, even though it harms us and those around us. Addiction is when we do something harmful repeatedly and feel powerless to stop. This can include feeling ashamed, anxious, or indulging in anger and outrage online.
The Social Media Sutra offers five tools to manage these urges. The first strategy is to refocus our attention. If a person is fixated on negative thoughts driven by desire, hate, or delusion, they should shift their focus to something more positive or skillful. The Buddha illustrated this by comparing it to a carpenter using a smaller peg to remove a larger one.
This strategy is about choosing a healthier way to respond to urges. Mindfulness helps us step back, observe our urges, and make choices that bring us happiness instead of unhappiness. However, being mindful isn’t always comfortable. We might see our addictions and anger and end up blaming ourselves, but self-blame is just another unskillful response.
We need to understand that having addictive tendencies is not a personal failing but a result of various conditions in our lives. We should stop blaming ourselves. Instead, with mindfulness, we can recognize when we’re doing something unhelpful and consciously decide to switch to a more skillful habit.
For example, if you’re constantly seeking stimulation and can’t stop browsing, take a mindful break. Pay attention to your physical sensations and surroundings, which provide a more wholesome and fulfilling form of stimulation. This change helps shift your mind from endless browsing to appreciating the present moment.
If you’re craving attention and feel hurt when you don’t get likes or comments, you probably aren’t valuing yourself. Instead of seeking external validation, give yourself love and compassion. Place a hand on your heart and affirm that you matter and deserve care.
When you’re addicted to anger and outrage, reacting to others with ill will, try to bring empathy and compassion into the moment. Recognize that if you’re angry, you’re suffering. Offer yourself some kindness and remember that the person you’re angry with also seeks happiness and avoids suffering, just like you. This empathetic connection can transform your responses.
Trust in the Dharma, or the teachings. Sometimes when you’re about to mindlessly pick up your phone, remind yourself to “Trust the Dharma.” It’s a reminder that there’s a better alternative to craving. Trust in your ability to break these habits and find contentment in the present moment.
To sum up, the first strategy for overcoming unhelpful social media habits is to switch your focus to skillful actions. When craving stimulation, trust the present moment. When craving attention, trust that you are enough. When angry, connect empathetically with yourself and others. Over time, this approach leads to a healthier relationship with social media.
Trust the Dharma. It works.