How do I watch less TV?

Watching less TV is a popular New Year's resolution - maybe yours too? Or do you not watch much TV, but do you watch hours of online series every day? You can theoretically make any half similarequate the habit with watching TV and "fight" it in a similar way. Because habits always work on a similar principle.

You may be thinking to yourself, "What's wrong with watching an hour of my favourite show every now and then?" We think: Nothing at all! In our opinion, automated watching of TV for hours, even when there is nothing on, is a problem. Spending more than three hours every day just watching TV because you don't know what else to do - that's the problem. Or rather, it's a waste of your time.

Let's go through step by step how to break the habit of watching TVreduce or stop.

Why do you watch TV? Discover your needs

You need to know your why, i.e. your motivations. At best, you will realize that you can use your time more wisely, e.g. for active relaxation, because watching TV doesn't really relax you. Active relaxation can be found in sports, reading and spending time with friends.

If you're convinced that watching TV is keeping you from better experiences, chances are you'll break the habit. However, if you only do it because it's "in" not to watch TV or because your partner wants you to, you don't stand a chance. Maybe you can control yourself for a few days, but as soon as the daily life, stress and exhaustion of work return, you automatically reach for the remote control as you always have.

So think about whether it is really important for you to watch less TV and what motivates you to do so. Do you want to spend more time on a hobby? Spend more time with your family, youfriends or your better half? These are reasons that (can) motivate you in the long run. But it's not just about the why. We are creatures of habit and have to actively fight the rut in our brain if we want to change our behavior. After all, just doing everything is the path of least resistance. To pull the lever at the decisive moment, you must first recognize when this happens.

You can find a whole list of fun hobbies on the internet, such as Paint by Numbers, photography and sporting hobbies. Curious? View 46 fun hobbies to do here.

Recognize triggers from watching TV

When do you usually turn on the TV? When you get up, when you come home, when you eat, before you go to sleep? The first step to change is to recognize this moment, because if you prepare for it, you are more likely to make the right decision.

You can reprogram your brain by recognizing the transition. This happens every time we move from one activity to another: coming home, getting up in the morning, clearing the table after a meal. It rattles in our heads for a moment and the simple solution is to turn on the television.

Resistance reduction

The problem with television is that it's so easy. All other alternatives require more effort. After all, there are so many possibilities: picking up a book (but which one?), reading a book (but which one?). Is there enough energy? What will your partner do in the meantime?), start a new hobby (But which one? Where? When?How? With whom? Isn't it too expensive? Do I need equipment?), for sports (Which ones? In this weather? Where are the shoes? Is my endurance sufficient?). That's just a fraction of the possible courses of action. Watching TV is easy.

To reach for the remote less often, lower the barriers to do something else instead. Almost all other activities require more effort, because you have to think, inform yourself, make decisions or perhaps buy materials.

If you've already done this, you're lowering the barriers to the new habit. Suppose you used to play an instrument.But now it's stored in the basement. Of course you can't take it out if you're exhausted during menopause.

But once you've taken it out of the closet, dusted it off, tuned it and put it in the middle of the room, it's no longer such a hassle to play it. Likewise, in a quiet moment you can order a book from your shelf, borrow it or take it and put it on the couch.

Increase resistance

Even though you've tuned the guitar, stocked the easel, threaded the needle, and laid out the book, the remote still wins if it's handy.

After all, you haven't painted, played or sewn for so long - can you still do it? Is it still fun? Our brains are really good at smothering our budding efforts. So you have to consciously put up the barriers that prevent you from falling into old patterns: Hide your remote control!

If you put it in the bedside table instead of leaving it on the couch, it will take more effort to get it. This way, the book you just have to pick up wins.

Set up rules

Rules help to make explicit what you want to do. Once again you make a decisionyourself instead of deciding again and again. Don't be too strict or you won't stick to it. Start easy and then level up. Maybe you'll be challenged enough if you introduce just one TV-free day a week. You can also limit yourself to a certain time, e.g. from 8:00 PM to 10:00 PM. Or you can set yourself a rule that you have to choose programs (with a program guide or online) instead of zapping.

Social pressure

An anti-habit is easier to understand with your family, your better half, roommates or colleagues. But be critical when choosing your companions, because if they are not good whythey can easily sabotage your efforts.

In a partnership, giving up the TV can reveal unexpected problems: What are we going to do differently? It will present you with decisions about what hobbies you can do together.

Measuring success

We find it motivating to record successes with a checklist. Check the box every day if you haven't watched TV. Or if you weren't zapping aimlessly. If you stuck to your rules.

You can also write down different things that you tick off separately, e.g. watching TV in the morning, watching TV while eating, zapping. Maybe one is easier than the other. Then start over with the triggers you can't seem to resist. Lower the barriers even further so you can establish another habit.

Conclusion: Watch less TV

Do you feel the need to watch less TV? Then look for your triggers that make you decide to turn on the TV. For example, is that boredom? Then look for a fun hobby or visit friends.

Frequently asked questions

How do I watch less television?

What happens when you don't watch TV?