In a series of six posts, I explain, using teachings from early Buddhist scriptures, how we can free ourselves from our addiction to social media. These teachings are found in the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling trains of thought and the urges that accompany them.
“Vitakkasanthana Sutta” literally means “the Discourse on Quieting Thinking,” but I’ll call it “the Social Media Sutra” because it’s more convenient and catchy, also reminding us that these teachings can be applied in our lives today, especially concerning social media.
By “addicted” to social media, I mean using these platforms compulsively despite their harmful consequences for ourselves and others. This is a classic definition of addiction. We repeatedly do something that harms us, feel out of control, and find it difficult to stop.
Secondary consequences of addictions include feeling ashamed of our “weakness” and becoming secretive. Cutting back on social media use might trigger strong anxiety. We might also become addicted to anger and outrage, which for many, is the most troubling part.
The Social Media Sutra offers five tools to overcome these urges. The first tool involves focusing on a different, more positive object of thought when faced with harmful thoughts related to desire, hate, and delusion. The Buddha illustrated this with the analogy of using a smaller peg to knock out a larger one, emphasizing that mindfulness and compassion, though seemingly small, can effectively replace harmful habits.
It’s not that social media is inherently bad, but our minds often become addicted to it. This includes not just platforms like Facebook and Twitter but any compelling online activities. The principle is to switch from an unhelpful urge to a more helpful way of behaving. Mindfulness gives us a choice, allowing us to observe what’s happening within us. We see that some choices will make us happier and others unhappier.
Being mindful isn’t always comfortable. We might see addiction or anger making our lives miserable and blame ourselves. But blaming ourselves is just responding to unskillfulness with more unskillfulness. Addiction isn’t personal weakness; it’s just causes and conditions unfolding in our lives. We should drop the self-blame and make better choices.
To apply the teaching, first, with mindfulness, recognize that you’re doing something that makes you unhappy. Notice the unhelpful mental habit that has arisen and switch your focus. For example, if you’re craving constant stimulation, take a mindful break. Pay attention to physical sensations, feelings, and the sensory reality around you. This form of stimulation is more wholesome and fulfilling.
If you crave attention through social media, it’s likely because you don’t feel good about yourself. You might depend on others for reassurance. Instead, practice self-compassion. Place your hand on your heart and offer yourself affirmations of care and worth.
Outrage addiction, another form of unskillfulness, involves getting hooked on self-righteous anger. When you feel angry, you’re probably lacking kindness and empathy. Switch to a more skillful way of relating by bringing empathy and compassion into the moment. Recognize that if you’re angry, you’re suffering, and offer yourself kindness. Also, remember that the person you’re angry with is a fellow human who experiences happiness and suffering just like you.
Trusting the Dharma means believing in the potential of mindful choices. When tempted to mindlessly check your phone, remind yourself to “Trust the Dharma.” It’s about believing there’s a better alternative to craving and that true contentment is possible without special conditions—just being present with your experience.
In summary, the first tool for dealing with unhelpful behaviors around social media is to switch our attention to something more skillful. When you crave stimulation, trust the present moment. When you crave attention, trust that you are enough. When angry, trust in the power of empathetic connection.
Trust the Dharma. It works.