Digital addiction and a plan for recovery

A guest article by Karen Childers  pinkjoystories.com

Two weeks ago, I sent the below message to 11 people. A way of holding myself accountable, taking personal responsibility, or looking to commiserate with my friends; my declaration wasn’t the first time I acknowledged that digital media was overtaking my life.

I’m writing this because I realize I have a digital addiction. I’ve had it for years and years, so it now seems like decades. I wrestle with the knowledge that I’m damaging my brain every time I multitask by picking up my phone to ‘see what’s happening.’

I’ve excused my overuse by rationalizing to myself that I do social media for work. I need to address emails and text messages ASAP to be ahead professionally. I’m just reading headlines and not commenting on OPPs (other people’s posts). I’m using social media to benefit others by engaging in the Buddhist prayer request group or sharing beautiful pictures or inspiring stories or expressing my support for a particular view or organization. I compare myself to others. If that teacher, person, or pet, can use social media responsibly, so can I. I have many ways I rationalize my overuse. But, finally, I know that my overuse is because I have an itch that needs scratching. I have some deep dissatisfaction in my mind. I have some pain that I’m trying to avoid. I need to be ‘liked,’ and at that moment, social media is the best place to fill that need. Wrong. 

My brain finds it difficult to focus on one thing at a time for very long. It takes me longer to complete tasks that should be quick. I find myself becoming distracted during conversations and have to remind myself to listen to the other person. I can barely read a short blog post all the way through without distraction. I fall asleep watching TV, or streaming, I should say, because we don’t own a TV; but, I wake up in the middle of the night unable to get back to sleep. My meditation practice is mostly distracted to non-existent.

My goal isn’t to quit using my devices completely. That’s not realistic in this day, where we depend on technology. It sounds like a faraway place. No Technology Land. A place I want to visit sometimes. A place I need to create for myself more often. Honestly, technology has improved my life in so many ways I can’t count. But, deleting and staying away from Facebook is a long term goal. I’ve tried a few times. I have hacks to get around the app not being on my phone. I’ve made declarations to myself when I first started waking up to the idea that digital addiction is real and that it is having profound effects on me and the people I love.

My goal is to use all forms of digital media intentionally. So, it’s not time wasted, but time rewarded.

Things I will STOP doing:

  • picking up my phone out of boredom
  • scrolling mindlessly into a void
  • making judgments because of what I see on my device
  • getting angry because of what I see on my device
  • reading comments that cause confusion and anger
  • picking up my device when I feel uncomfortable in a situation
  • feeling naked when I don’t have my device
  • picking up my device when I’m watching a movie or reading a book
  • making others feel less important because they don’t have my full attention
  • expecting to get a response to my post, text, email, tweet
  • feeling like a prisoner

Things I will START or continue doing:

  • being intentional about my use of my device
  • checking email for work during work hours
  • turn off notifications
  • no phone in the bedroom at night
  • no phone while eating a meal
  • no phone in the room when meditating
  • NO other tasks when having a conversation with someone
  • NO phone when driving in the car
  • when I think of a friend, I’ll call or email them; instead of quick exchanges, I’ll make a plan for a longer conversation
  • I’ll foster and nurture creativity
  • I’ll go outside every day
  • I’ll watch movies and read books and listen to albums, and pay attention
  • I’ll dance and move my body intentionally with yoga and pilates
  • I’ll experience the natural world and be captivated by IT
  • I’ll keep having conversations about the effects of digital addiction
  • I’ll keep sharing knowledge
What will I do in the meantime?

Will I stop taking pictures because my camera is on my phone? Will I excuse myself from group texts or delete my Facebook account? Will I stop using Twitter and Instagram? No. Quitting relationships or staying less informed isn’t the answer. My dad is on Facebook now, and we video chat, and he has a friend he talks to, and he sees my posts and photos. I know he enjoys this. I know it makes a huge difference in his life right now. My mother’s death, his sister’s death, COVID–he’s had a tough year. I’ve heard from friends that they love the photos of our adventures that I post. I maintain and nurture familial relationships and friendships, and friend groups through our text chats. These connections are essential to me.

So, I will monitor my usage. I will be more intentional. I will pay attention.

I knew digital addiction existed, and probably for me after I listened to the audiobook Irresistible.

I had some interest in How to Break Up with Your Phone but never carried it through. We are still in an abusive relationship.

I watched The Great Hack and The Social Dilemma and became terrified of the more significant implications of manipulation through social media.

I recently read Why the modern world is bad for your brain and connected the dots between my physical symptoms of brain fog, insomnia, and tension in my body– the results of decades-long screen captivation. Thank you to Lucy James for posting this on her Facebook profile today. It captivated me and inspired me to come out with this post.

There are many other films, books, and articles on this topic–I Googled it, of course.

I’ll also Google treatments and see where that takes me.

I wish anyone who reads this the best. Keep looking up!

If you would like to have a more extended conversation, I’m so ready.

Two weeks later …

After I hit send on that email message, I received a reply requesting a guest post on this blog. Here I am. I also received a text message praising the email and admitting they too could relate. Another friend exclaimed that it had gotten worse since COVID. Still, yet another agreed that it was a problem, but not ready to “come out.” 

One friend carefully crafted a longer response. She admitted that it had become a problem for her too. She has taken steps to curtail her overuse, implementing some strategies that speak volumes about who she is and our relationship. She mentioned that she does not pick up her phone in the morning before she talks to herself and God. This bit of advice would turn out to be the best. It translates for me as I go for Refuge, generate Bodhichitta, and self-generate. Making my intention for the day to benefit others and transform everything into the path. 

I started paying attention to my itches–the ones that begged to be scratched. The ones that propelled me to pick up my phone. I discovered some things that are helping me get over this compulsive behavior. 

Recognize, reduce, and abandon 

First, I must admit that making declarations like I’m not ever doing certain things again, and expecting that to stick, was a completely flawed approach. I realized that soon after I hit send on that email message. I checked emails and texts immediately after! Am I a failure? No. I’m flawed. I have delusions. I decided to adjust and take this on like any other bad habit. I need to recognize the problem first. Think deeply about where this bad habit is taking me, what are the benefits of letting it go, and make a plan to reduce and eventually abandon the action of habitually and mindlessly picking up my phone for a nice scroll through the newsfeed. 

When taking the ‘pick up my phone syndrome’ as far as I can, I see myself, on my deathbed, clenching my phone, scrolling into oblivion—wasting my chance—wasting my spiritual life. I think about the years of damage to my eyes and my brain. I think about my short attention span and how it will only get worse. I see how my monkey mind is scattered and can’t recall details without a device’s aid. Eventually, will I be able to produce thoughts on my own, without the device prompting me? I don’t want to find out. I use this line of thinking to increase my wish to reduce and abandon my overuse problem. Will I allow a bad habit that I can do something about to keep me trapped in a cycle of suffering? NO. 

Recognizing also includes the fact that a phone, Facebook, email, or any other form of digital media is not inherently bad. The problem lies in mindless overuse that is rife with delusion spurring obstacles. The problem is allowing myself to continue without making an explicit intention to use my phone, social media, or any other screen to benefit others. May everyone be happy. 

Side question, I ask myself:  

Facebook is not inherently bad, but do you want to use something created by a university computer geek named Mark Zuckerberg to rate girls, Hot or Not? 

Not. 

Now that my intentions are clear, I’ve made my declaration, and I’ve decided to tackle this as my project, I start paying attention. I received a notification on my phone that my screen time was down by 85%. This is encouraging. I feel motivated in my quest for a technology-free life. 

I see a tweet by Chrissy Teigen expressing how she is trying to find a screen life balance, too. I feel connected to Chrissy. And, like many other times, #DeleteFacebook is trending. I am not alone. I think most of the population is suffering from some form of screen captivation. 

I begin to understand the need for boundaries. Time limits and rules or guidelines are necessary when adopting a new behavior or letting go of an old one. I am constantly being interrupted because ads and irrelevant content lure my attention. That’s not ok with me anymore. My attention is precious.

I decided that I only need 5-10 minutes to visit with my device. How many times a day? That seems to be where the challenge is for me. I’m working through how I use my phone. I’m looking at what I think are the necessary applications. I’m not keeping distracting apps like games or social media around. While tracking apps and usage monitoring on my phone are useful now, I do not want to depend on software or another app to curb my enthusiasm for picking up my phone. 

Ask questions

I started considering questions like do you need another picture to add to the over 34,000 digital images your phone says you currently have?

Why do you want to post this picture? 

Are you expecting to see another email besides the one from Costco that you saw the past 100 times you looked? 

Do you need to confirm or seek out the answer to every random query that enters your mind? [insert Google or IMDB search]

Do you expect to read different headlines? Ones that are joyful and uplifting instead of depressing and anxiety-inducing?

What are you seeking?

I also pay attention to the kind of mind or situation that prompts me to pick up my phone. I notice that a super uncomfortable situation causes me to run to my phone so I can try to disappear into it in an attempt to hide from this painful discomfort. 

I decided to make a plan for my usage. I deleted more apps and turned off notifications. With lower expectations, I use my phone on my own time. I use it for limited activities. I will make a plan with family and friends for emergencies if I am unreachable. I will make an intention to be intentional about my usage. 

I started using a notebook again. I write down ideas or things I need to look up or add to a list — I use this notebook instead of my phone. I have considered buying a camera to replace the need to have my phone on picture-taking adventures. I do not want to buy another thing, though. My minimalist lifestyle is spilling over into my digital life. I am Marie Kondo-ing, my digital life. If it does not spark JOY, then it must go. Thank you for your service, bye-bye.

My most significant insight revealed itself. This device that professes productivity and relief from boredom kills my productivity and creates a lethargy that dulls my senses, like brain fog. I see myself in a thick fog, clutching my phone. 

Another rule or guideline I observe is: out of sight (or hand), out of mind. I do not hold my phone when I am not using it. I leave it across the room when I am working. It is not in the bedroom at night. I have text messages on my laptop, so I turn those off when I need to concentrate, which is always. 

What am I filling my time with now that I have increased productivity and I am not allowing myself to scroll and click into an internet hole? Things that nourish me and fill me up. I spend time watching the sunrise and set every day. I am studying Universal Compassion and enjoying my meditation practice again. I am getting through my reading list. The joy of cooking has inspired me. I brew kombucha. I exercise and enjoy nature. I listen to music–whole albums, the vinyl kind– instead of one song at a time or an internet playlist. I watch documentaries and select movies. I enjoy close relationships that I nurture. I observe the world around me instead of clicking my way into a digital hole of data points. Someone waved at me from the street for the first time the other day. I use these things to spark joy. 

Relationship questions arise

Relationships: How do I relate to them on social media? Do I use social media to communicate solely with anyone? Am I using social media to cultivate and nurture relationships? I think about Dunbar’s number and the idea that we can only be capable of a certain number of close relationships. Are my close relationships suffering from my overuse problem? 

I will continue to have video chats with Dad, family, and friends. I will examine my “friends list” and consider my personal Dunbar’s number. Which relationships am I going to focus on and nurture? I’ll start with the most important, my spiritual guide, my partner, my close sangha jewels, and my close friends. I’ve heard that you can love all living beings without exception, but you don’t have to have lunch with them. That eases the overwhelming feeling of wanting to be everything to everyone. 

Going forward 

I consider that when I die, the only thing that will be left is a set of data points and a box or apartment full of items that will disperse to friends, family, and the needy. What am I leaving behind? 

I’m going to continue Marie Kondo-ing my digital life. If it does not serve me or spark joy, I will release it from my grip. 

I will continue to extoll the benefits of cleaning up our digital lives. I know that Facebook isn’t a real representation of friendship. The people I want to talk to and be with right now aren’t here anymore. Not on Facebook or this Earth. I experience grief every day. 

I’m not alone. This problem isn’t going to be as difficult for me because I have support. I think about people who are alone and have a digital addiction. They use social media for their connection to the outside world. My advice for these people and anyone who knows people like this, please call each other. Have video chats, meet up (at a safe distance and wearing a mask as necessary), but make one on one, interpersonal connections. Have deep, meaningful conversations. Ask each other, “How are you doing?“. We all need more of this.

Kids these days need role models. They are fighting an unfair battle. Again. Tik-Toking their way through climate change, the kids have a challenging future ahead of them-like all generations, but these particular ones will need some extra-special attention. I want to model good digital behavior and responsibility regarding climate change, which is essential to me.

Information or what we learn in this life can increase our love, compassion, wisdom, and wish to help others.  Information can also be resigned to a collection of irrelevant data points.

Mindfulness

I set my intention for the day. How will I use my talents, how will I use my devices, and how will I use my time? 

I will generate joy and benefit others.

Our capacity for consuming and processing information is great, but our capacity for love is even greater.

How am I processing the information I receive daily via my digital devices? 

Am I nervous, anxious, depressed, and afraid? Am I angry or confused? Am I overwhelmed and feel like I can’t get my digital life organized? Too many emails to read? Too many pictures to catalog? Too many files to file, in folders, on desktops and home screens. 

I work in digital media. Now, I feel a bit like a tech-bro who doesn’t allow their kids to use social media or own an iPad. The insights I’ve been able to glean over the years have helped nonprofits, Buddhist centers, filmmakers, and friends. I hope to continue to help them inform, entertain, and love others.

In the immediate future, January is retreat month, a good time to disconnect, set boundaries, go inward, and experience the peace of a technology-free life. A life lived intentionally. 

Keep looking up!

Please leave your comments for our guest writer below to keep this important conversation going.

Twenty rules of life

6.5 mins read.

I surfed into an article while on the Internet late last night (as one does, even when one would be better off asleep) – commenting on 20 rules for a happy and fulfilled life written by a Japanese Buddhist 400 years ago. It was a pleasant and indeed Samuraimeaningful alternative to political shenanigans, climate catastrophes, Brexiteering, and other woesome late-night annoyances and, since I was still thinking about it this morning, I thought I’d shamelessly plagiarize and comment on all 20, ‘cos who doesn’t like lists?!

So, 400 years on, here are 20 rules of life updated by one modern Buddhist:*

1. Learn to accept life as it comes

I see this as the practice of patiently accepting whatever arises without wishing it were otherwise. There’s no point not accepting what is happening in the moment, given that it is happening. That’s like trying to fight reality – we can’t win.

Rather than starting from from aversion, from that internal thought “Nooooo!!!!”, we can learn to say “Yes, that’s ok, I can do something with this.” Then on the basis of peaceful acceptance we can not only grow stronger as people but also improve our own and others’ external situation as needs be and as much as we can. More articles on this here.

2. Abandon any obsession to achieving pleasure

“As humans we spend a lot of time chasing down pleasure …” We keep pursuing happiness outside of ourselves instead of relaxing and enjoying the happiness we already have within us — the contentment of our own peaceful and positive minds. We actually distract ourselves from our own happiness on the hedonistic treadmill of selfish desire, and feel worn out and discouraged in the process

hedonistic treadmillThe author suggests “we should try simply to live life in the moment and enjoy pleasure when it comes to us naturally instead of striving for it.” This is so true that I have nothing more to add. More on how to live in the moment here.

3. Do not act on an impulsive emotion

Intuition can be a good thing, as long as we know that’s what it really is as opposed to a deluded gut reaction. I find the Kadampa advice to “Rely upon a happy mind alone” to be helpful for telling the difference. If our mind is peaceful and positive, and we find we are popping with seemingly good ideas, we can generally trust those ideas. But if our mind is agitated or over-excited, and popping with ideas, maybe not so much.

4. Do not obsess over yourself

The biggest truth in Buddhism. The article says, “These days, we are so focused on online presence, taking a perfect selfie and striving for perfection, that we forget what matters in life.” There is an alarming increase in anxiety, depression, and even suicide due to addiction to social media, especially among young women.self-cherishing giraffe

(I met with a very interesting woman last week, a friend of a friend, who has written a Buddhist guide to social media based on sociology degrees and a long practice of Buddhism. It is fascinating material and highly relevant to our times, so I’ll let you know when it is out.)

Social media seems to be a modern-day manifestation of the insecurity that necessarily arises from an obsession with self. Self-cherishing is self-defeating, so we may as well just stop it, as explained here. Self-cherishing also makes for a cruel world. We are more worried about our own diets, for example, than about the fact that mankind is on the brink of its biggest starvation in Yemen.

5. Never allow jealousy to rule your life

The author advises us “never to be jealous of others, and to simply be thankful for what you yourself have.” Jealousy and competitiveness come from that obsession with self, insecurity, and feeling bad or inadequate about ourselves compared with others.

FacebookGratitude for everything we have and are, learning to be a whole lot nicer to ourselves, is one excellent antidote. Another one is rejoicing, ie, being happy about others’ happiness and good luck – after all, these things don’t come around too often, why begrudge them? Not to mention that people’s perfect lives as seen on social media are as curated as the pictures we post of our own, so not the greatest yardstick for our self-worth.

I think it’s good to remember that we actually have nothing to prove. What is going on inside us is far more significant to our happiness than what is going on around us; so we can learn to focus on that rather than on what other people may or may not be up to.

6. Abandon attachment to desire

I like the way this is phrased because we are indeed attached not just to objects of attachment but to desirous attachment itself, having relied upon it since beginningless time as the way to get happy. We may even envisage a life without attachment as unexciting or humdrum. However, it is attachment that is boring and blocks the way to true bliss. It also tortures us every day, making us repeatedly have to scratch an itch, or drink salt water to slake our thirst.

7. Never live in regret

no regretsI agree with the author that dwelling on what we did wrong in the past is pointless because the past me, the past situation, and the past delusion have all gone. Dwelling on the past and wishing it were otherwise is as futile and frustrating as dwelling on last night’s dream and wishing it didn’t happen.

By remembering impermanence, especially subtle impermanence, we can learn to reinvent ourselves anew. Whatever happened in the past, we can let go of the baggage of that old story we keep telling ourselves (and others), and embark on a new narrative for our life. And we can do this one day at a time, living freshly without being weighed down by regret.

This advice is not contradictory to developing regret for the negative potentials we have planted in our mental continuum through our delusions and negative karma. This regret is the first opponent power of purification practice, and akin to wishing to dispel poison we have accidentally ingested so that it does not harm us. We don’t identify with that poison, thinking “I am a poisonous person!”; we just purify our system by getting rid of it. In a similar way, how can we purify/get rid of our negative karma while at the same time thinking “I am a negative/bad person!” – ie, feeling guilty and holding onto it?

8. Do not dwell on a sad separation

“Constantly thinking on a sad parting of friends and family prevents us from moving on and continuing our lives.” The law of (samsaric) entropy means that everything is being flung apart all the time — however urgently or impossibly we try to hold it all together with self-grasping, permanent grasping, and/or attachment.

separation.pngAs the author says, there is no way to bring back the dead. However, with love and wisdom we might find we don’t need to as we can learn to relate to that person in the present, wherever they are, and understand that we are not truly separated. Moving on and continuing our lives doesn’t mean we have to forget about loving them. In fact, it is better if we don’t forget to love them!

9. Complaining should have no place in your life

“Dwelling on what is going wrong only prolongs the past’s hold over your life.” Patient acceptance, again, is key. It is tiring to complain and it is tiring for others to be around us if we are always complaining. My suggestion is that if we have to complain, complain not about other people but about our collective self-grasping and self-cherishing. “Gather all blame into one” as it says in the mind-training (Lojong) teachings.

the life you complain about(There might be such a thing as making a complaint with a good motivation, eg, to get things improved, but I take the meaning of complain here to be the peevish self-pitying kind.)

I can’t vouch for this but someone told me the other day that Geshe Kelsang apparently said in a meeting that it’s okay to be annoyed about something for five minutes (if we can’t help it, I guess, and because we have to start somewhere); but after that we need to be patient.

It is more energizing to be part of the solution, using gripes to spur us into positive thought and action rather than wasting time exaggerating the faults we think we see and whining about them. We can’t be wringing our hands and rolling up our sleeves at the same time.

10. Don’t let lust rule your life

… “instead strive for love and lasting relationships”.

Good advice in the age of Tinder, #Metoo, sex bots, Cam girls, and the modern slave trade.

Okay, your coffee break is probably up, so I cover the remaining ten in this article.

Meantime, if you like lists of practical advice for daily living, you can find some cool time-tested Kadampa Buddhist “rules” in the books Universal Compassion (the precepts and commitments of training the mind) and The Bodhisattva Vow.

(*ie, me. You might have other ideas on these, or you may have other “rules” altogether — feel free to share them below.)

Addicted to social media?!

A term for Buddhist is “inner being” because, theoretically at least, we have decided to seek happiness from within rather than from without.

Geshe-la prostrating to Buddha high resWe are making a shift from trying to solve problems in our body and mind outside our body and mind to solving the problems of our body, and especially our mind (because all our problems come from there), inside the mind. And that basic shift in emphasis, or change of direction, is what I would say makes someone a Buddhist, or inner being.

Changing direction

An inner being can have a job, take showers, bring up families, help society, and all the rest of it. But their interest is in developing their minds, increasing their capacity for freedom and happiness from within. Realizing their inner potential or Buddha nature, inner beings are interested in getting rid of all the delusions, limitations, and sufferings from their mind, and helping others do the same.

For this we need renunciation, understanding the faults and pitfalls of samsara. For without renunciation, despite any amount of intellectual understanding of Dharma, we have an overwhelming need to grab our happiness and solve our problems “out there.” This is even when part of us knows — full well really — that it is not working. “Let me just send one more text! Let me try once more to change their view of me! Let me just tell this person what I think of them, they need to know …”

The eight worldly concerns

8 worldly concernsWorldly beings have what are called the “eight worldly concerns“, where we are overly interested in garnering praise while avoiding criticism, trying to make people like and admire us rather than dismissing us, getting hold of material stuff while avoiding loss, seeking one pleasure after another while avoiding the slightest unhappiness. We’re all at it!

But an inner being knows that this is a bit like drinking saltwater to quench our thirst – the most we can ever get is a little short-lived relief. One of Gen Losang‘s sayings used to be (maybe still is): “Leave the object alone.” Point being, we don’t need to keep chewing on the objects of our desires or our problems, trying or wishing to make them change or cooperate. If we know how to change our thoughts through Dharma, these problems automatically disappear and our desires for happiness are automatically satiated, all without the object having to do anything from its own side.

It is such a relief to know this. It puts us back in control of our own moods, rather than being like a puppet on the strings of someone else’s behavior or random inpenetrable thoughts. An object of unrequited attachment can become an object of renunciation or compassion, for example. An object of jealousy can become an object of rejoicing or of wisdom. With Dharma, we get to choose. We can go through the day happy rather than sad. We are free. maxresdefault

Renunciation for mistaken appearances

Dharma, as you may have noticed, goes deep. Bottom line is that we need renunciation for self-grasping ignorance AND for all mistaken appearances, that is, things appearing to exist dualistically, outside our mind. As we request in this prayer in The Oral Instructions of Mahamudra:

I request you … liberate me from dualistic appearance. ~ page 72.

This renunciation may take a while because we have the habitual tug of attachment to the things outside our mind that we like and aversion to the things outside our mind that we feel are in some way doing us wrong; and we are kind of attached to these delusions themselves, as well as the ignorance that underpins them. We are used to employing them to sort out our problems and get what we want. Plus we don’t necessarily want things to be mere appearances to our minds, as explained in this article.

Shadow-Projection-Night-LightBut we come to see over time, by applying this Dharma wisdom to our own experiences, that any mental movement outwards toward a “real” world — a world outside our mind and indeed pretty much outside our control — is subtly painful, and sometimes of course incredibly painful.

Plus, it is grasping at these appearances has kept us trapped in samsara since beginningless time. We have been fighting so hard and so long on behalf of this insubstantial I against all others, with the endless mental push and the pull toward the appearances that seem to harm or help it; and this internal struggle has caused us nothing but bad karma and pain.

The pain we feel as we wander around does not inhere in the object, as it appears to, but in the way we are holding the object. Even allowing our thoughts and their objects to settle via simple breathing meditation helps this dualistic appearance dissolve so we find ourselves experiencing a natural inner peace. And if we take it further — to switch attachment out for love, say — the pain we were so convinced came from the object goes away and stays away. Both the mind and its object have changed simultaneously, co-dependently. This is because, as Geshe Kelsang explains in the Mahamudra teachings, objects are not outside the mind. Subject minds and object things arise simultaneously from the ocean of the root mind, like waves. 

The pitfalls of social media

Maybe because retreat season is coming up for Kadampa Centers everywhere, which means that a lot of people might be switching off their Smartphones for awhile, I was thinking today of Facebook and other social media as a classic example of fleeting insubstantial mistaken appearances that have sucked us all (me) in, engendering the eight worldly concerns.

And then this article appeared, with Facebook itself acknowledging that social media use can be bad for users’ mental health, a sign the company is feeling pressure from a growing chorus of critics raising alarms about the platform’s effect on society.

before-facebookSo many of us these days are hopelessly addicted to the push and pull of social media, feverishly logging in to see what we have missed and whether other people (especially those we currently have a thing for) liked our posts. We can get into Facebook surveillance, aka stalking too, which this study discovers is (not surprisingly) a major impediment to moving on with our lives.

Social media can seem so innocent, partly as everyone is doing it, and partly as it does have a good quality of conveniently connecting us to others when it is working well. Or, rather, when we are working well, such as when we’re not consumed with insecurity, attachment, FOMO, and when we genuinely want to bring some happiness to those we interact with.

Social media has its uses, for sure. Social media has allowed me to write this blog and reach people, for example, all over the world. Simple and easy communication even across the globe is also a result of good karma, as opposed to this environmental effect that comes from the action of divisive speech:

Since divisive speech makes smooth and harmonious relationships between people difficult and painful, we have to inhabit a hard and inhospitable environment where communications are difficult to establish. ~ Joyful Path of Good Fortune, p 250

Electronic communication also creates a more level playing field for all parties to get involved regardless of their gender, age, race, social standing, and education.

But attachment to it is painful and frustrating, just like any attachment, and it can b0bf5c9a73b9d34a1919e55e1d9e5091dominate our waking hours if we’re not careful. It’s hard to get much done if we are constantly scratching the itch — “I’ll just check my Facebook feed before I start this …” — and then we feel cheated and bad about our unproductive days.

Can I control my mind, switch off, go deep each day? Can I drop all thoughts? Our motivation may be to help others, but we cannot tame the minds of others until we have tamed our own, as Atisha put it. That entails the ability to concentrate. And concentration is about staying on one object, as stable as Mount Meru. Surfing the internet is about perpetual motion. Can we reconcile the two?

I have fallen prey to the lure of social media from time to time. I find that although I really appreciate the ease of communication we can have these days with people all over the world, I don’t like having a dependency. So I try to resist the urge to passively read everything, and limit the amount of time I spend online. I am currently watching my mind to see how often I have the urge to scratch that itch of wanting to check my feed/texts/gmail/etc, even when I am in the middle of a perfectly nice moment. It is challenging at first, but if we stop scratching itches, they go away. How long is that going to take?! I will let you know. You can let me know too, if you try something similar 😁

Going cold turkey can also be a very good idea and useful way to see where we’re at, especially during retreat season. Just sayin’.tweeting

As it says in this article:

The Social Network is an amazing phenomenon, an amazing opportunity to see the truth of interdependence, that none of our lives occur in an isolated vacuum. Social networking is also, possibly, the most widespread addiction on our planet right now, sucking billions of hours we’ll never get back again.

Studies I have read indicate, amongst other signs of our collective addiction to screens: kids under the age of eight apparently use screens for 2 hours a day; preteens and teens for an average of 7.5 hours; and adults for an average of 8.5 hours a day. We tend to check our phones 150 times a day. 150 times!!! In an international poll taken by Time magazine, one in 4 people check their phone “every 30 minutes, 1 in 5 people every 10 minutes.” Some of those services we use on our phones have become more addictive than alcohol or cigarettes, and make us feel worse about ourselves, even when we use them. Not to mention, when we use them at night, the light from our screens can ruin our sleep.Funny facebook addiction image pics

 

A poem

Here is a poem written by HT, a London musician and Kadampa Buddhist, that sums up some of this pain of attachment:

When you’re scrolling on your phone and you’re all alone
What are you looking for?
When you’re browsing online and you’re clicking one more time
What are you searching for?
There’s a hole in your heart from which you’re never apart
Which reminds you that you’re in need
There’s a crack in your smile that’s been buried for a while
In the place where no one else can see

When you’re opening the fridge choosing something rich
What are you looking for?
When you pour another drink before you’re over the brink
What are you searching for?
There’s a pull from a place that has never seen grace
And lures you into desolate land
There’s a voice in your head that keeps you up in bed
And mocks that nothing is going to plan

When you’re staying up late and your desire escalates
What are you waiting for?
When your body’s in a mess and you struggle to get dressed
What are you living for?
There’s a hole in your life full of struggle and strife
Which makes you question every step of the way
There’s a void in your mind which lingers behind
Every action and each word that you say

When you’re out in the street seeking someone to meet
What are you looking for?
When you’re trying to catch the eye of the people passing by
What are you searching for?
There’s a perpetual wish that can never be fixed
For an end to the bittersweet quest
There’s a dream of a world and a forever girl
Who can finally let you rest

But what you don’t see is that you have everything you need
Right now, in this moment, in your heart
If you recognise this truth then you will have no use
Of seeking that from which you must part
The river flows on, and yet it never was:
You can’t step in the same river twice
So surrender to the peace that will only increase
And that never comes to you at a price

What are you seeking, what are you wanting,
What are you searching for?
You have it all within you, waiting to be realised
So, come on in: you can close the door.

Another friend, CB, who is, incidentally, a highly successful public speaker and all-around lovely guy, posted this poem on Facebook (ironically!), with a photo and explanation:

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“How I feel late at night after just a few minutes on Facebook comparing myself to others. Judging my insides by other people’s outsides. “If you compare yourself with others, you may become vain and bitter; for always there will be greater and lesser persons than yourself.” (the Desiderata)

My dear brother HT has articulated the absurdity and danger of social media beautifully in this poem. What happens when we forget how to be happy without the approval of others?”

As modern Buddhists, inner beings, we want to learn to transform everything into the spiritual path. We are living at a time when everything could distract us and addict us, or we could learn somehow to transform it to our advantage. My question is, given that this technology is not going away, how can we get on board while understanding it is a tool, not a refuge? The answer to this seems crucial if we are to find inner peace and liberation.

Over to you. Comments, insights, all help welcome 😄