As you write down, “12:30am - Watching a rerun of Friends that I’ve seen twice already,” you might realize how much of a waste of time it is, and shut off the television.
For example, slowly reduce the amount of time you watch TV from six days a week to five days a week (or three hours each night to two hours each night). Continue this process until you no longer watch TV.
Instead, continue watching a few shows that you have already started. For example, if you have already watched six seasons of Game of Thrones, you could continue watching that show until it finishes. Try limiting where and when you watch your chosen shows by only having their streaming platforms on certain devices. This way, you won’t be tempted to watch it while you’re studying on your computer or playing on your phone.
Alternatively, you can get a simple egg timer from the store. Place the timer in another room so that you have to get up in order to turn it off. This will help pull you away from the TV.
If you live with other people who are still watching TV, you can reduce the number of TVs in your home to one television in the family room. You could also try hiding your TV in a cabinet or rearrange your furniture so that the TV is no longer the focal point of the room. This will make it less tempting to watch TV.
Alternatively, you may be able to find a friend who will quit TV with you.
People often become addicted to TV as a way to escape their problems. By setting new goals, you will begin to feel more productive and happier.
