Transitioning to Mastery: The Art of Social Media (The Social Media Sutra, Part 1)

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Transitioning to Mastery: The Art of Social Media (The Social Media Sutra, Part 1)

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Transitioning to Mastery: The Art of Social Media (The Social Media Sutra, Part 1)

In a series of six posts, I explain, using teachings from early Buddhist scriptures, how we can free ourselves from the addiction to social media. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming compelling trains of thought and accompanying urges.

“Vitakkasanthana Sutta” translates to “the Discourse on Quieting Thinking,” but I’ll refer to it as “the Social Media Sutra” for simplicity and relevance. This name highlights how these teachings can directly impact our social media habits.

When I say “addicted” to social media, I mean using it compulsively despite harmful consequences to ourselves and others. Addiction involves repeating harmful behaviors while feeling out of control and struggling to stop. This often leads to additional issues like feeling ashamed, becoming secretive, or experiencing strong anxiety when trying to cut back. Social media addiction can also include addiction to anger and outrage, which might be the most troubling aspect for many people.

The Social Media Sutra offers five tools to handle these urges. The first tool is described as follows: if you’re focused on something that generates bad, unskillful thoughts connected with desire, hate, and delusion, you should shift your focus to something skillful. Doing so helps to eliminate those bad thoughts.

The Buddha illustrates this with an example: it’s like a carpenter who uses a smaller peg to knock out a larger one. Although not explicitly about meditation, this principle can be applied to any area of our lives, including social media. The idea is to switch from an unhelpful urge to a more helpful behavior. Mindfulness allows us to observe our choices and realize that some will make us happier while others won’t.

It’s crucial not to blame ourselves for our addictions. Blaming just adds to unskillfulness. Addiction isn’t a weakness; it’s a result of causes and conditions in our lives. So, drop the self-blame.

To apply this teaching, first, use mindfulness to recognize when you’re engaging in harmful behavior. Notice the suffering you’re causing yourself. Identify the unhelpful mental habit that has arisen.

The Buddha used a simple image to illustrate this: using a small peg to knock out a larger one. Though the forces of addiction may seem powerful, and your mindfulness and compassion weak, remember that directed effort with mindfulness can overcome addiction. It might take repeated effort, so don’t be discouraged if change takes time.

Common forms of addiction include craving stimulation, craving attention, and becoming angry. Let’s address each one.

If you crave stimulation, take a mindful break. Notice physical sensations and the sensory reality around you. This kind of stimulation is more wholesome and grounding. Unlike online stimulation, mindfulness can leave you feeling more fulfilled.

If you crave attention, it often means you’re not feeling good about yourself. You might be seeking reassurance because you don’t value or appreciate yourself. Give yourself some love, compassion, and appreciation. Place your hand on your heart and reassure yourself that you matter and care about yourself. Trust that you are enough.

Outrage addiction is another issue. We become dependent on self-righteous anger. We might say things to hurt others or block them to avoid our reactions. When angry, we lack kindness and empathy. Recognize this suffering and offer yourself kindness. Try to see others as feeling beings who experience happiness and suffering just like you. This empathy can lead to kinder, more connected interactions.

Trust the power of connection, empathy, and kindness. Trust your practice. Occasionally, remind yourself to “Trust the Dharma” when tempted to mindlessly check your phone. This phrase reminds you of the potential and power of making mindful choices. Trust that true contentment is possible by being present with your experience.

The first tool for dealing with unhelpful behaviors and mental habits around social media is shifting your attention to something skillful. When craving stimulation, trust the present moment. When craving attention, trust that you matter. When angry, trust in empathy and connection.

Developing a healthier relationship with social media involves making these mindful choices. Trust that it works.