How to make this happen in 7 steps:
💡 LIMIT TV TO AN HOUR PER DAY
Watching TV is a passive activity and most people underestimate how much they watch. Watching a lot of TV prevents us from getting things done and engaging in meaningful activities. When we’re sitting in front of the television, we are also more likely to eat and drink without thinking. Here are some steps to help you reduce the amount of TV you watch:
(This video provides an overview of the 7 steps displayed on this page)
STEP 1 : 🏆 THINK ABOUT WHAT YOU COULD ACCOMPLISH BY WATCHING LESS TV
You could improve your cooking, learn a language, read a book, play a sport or you could finish the remaining items on your to-do-list. You will also have more quality time with your friends or family. From a health perspective reducing how much TV you watch decreases evening stress and helps you sleep better.
STEP 2: 🚧 THINK ABOUT WHAT MIGHT BE BEHIND YOUR TV TIME
Many of us are set in our routines and lack awareness when it comes to our TV habits. Often we just watch mindlessly, something that decreases our happiness. Some of the other main issues that cause us to watch a lot of TV include:
- Lack of energy due to a lack of sleep
- TV addiction
- Our environment: Family or friends that watch too much
- Unlimited streaming which can lead to binge watching
The average person spends almost 35 hours a week, or 5 hours a day watching TV. It’s important to identify how much TV we are watching and to think about how we can make better use of that time.
STEP 3: ✏️ TRACK YOUR TV VIEWING FOR ONE WEEK
Write down how much TV you watch each day.
STEP 4: 🧠 BE MINDFUL OF YOUR TV TIME
Make your TV time a treat. When you watch TV, you want to feel good about it, so make sure you have completed all important tasks beforehand. You could place a to-do list on your TV or remote control to remind you of the tasks you wanted to get done. Watching TV can then serve as a reward afterwards. By doing this you have made the TV time work for you, not against you.
If you want to watch something, be mindful about it.
For example, if there is a specific TV show you would like to see, record it and watch it at a time that works well, after you have completed your more important tasks. Choose your programs carefully. Don’t channel surf or watch for the sake of watching.
STEP 5: 💡 REPLACE SOME OF YOUR TV TIME WITH MORE MEANINGFUL ACTIVITIES
If you currently watch a lot of TV, think about other things you enjoy that you find meaningful. Use your reduced TV time for these activities. They will also distract you from thinking about TV. Examples include:
- Playing a musical instrument
- Reading an interesting book
- Learning a new language
- Walking in nature
- Playing chess with your family or friends
- Birdwatching and/or hiking
- Exercising
- Photography
- Cooking and trying out new recipes
Please see habit 5 for more details on meaningful non-work activities.
STEP 6: ⏰ FIND A TRIGGER
Find a good “trigger” to help you reduce your TV viewing. A trigger is a cue that will serve as a reminder to perform a new habit or reduce (eliminate) an existing one. In this case, you want to find triggers that distract you from watching TV by prompting you to do something else instead. Test the trigger to ensure that it works. If you keep forgetting to do the new habit it means you need to identify a better trigger. The completion of a task you already perform regularly can serve as a trigger for your new habit. For example:
📘 After I have turned off my phone, I will grab my book and start reading
🎓 After I have turned off my phone, I will practice my Spanish for 10 minutes
You can also use reminders to remind yourself to watch less TV, for example:
- Place a to-do list on your TV so you remind yourself not to watch TV until you have completed all your other tasks. This way you will enjoy the TV much more.
- When you do watch TV, turn on a 60-minute timer so your TV turns off automatically.
It’s important to determine up front how you would like to make the most of your time. So think about what you would like to do instead of watching TV.
STEP 7: 🎈 CELEBRATE SUCCESS TO MAKE YOUR HABIT STICK
Celebrate success every single time you complete your new habit. It will help the habit stick. The celebration is a positive emotion. Our brains like the positive reinforcement and many celebrations over time make it more likely our new habits become part of our automatic behavior. Celebrations can vary from person to person, so find one that works for you. Here are some examples of celebrations:
💪 Tell yourself “good work” after you have brushed your teeth and you realize you did not watch any TV that day
🙂 Smile and give yourself a thumbs-up after you have turned your TV off
What if you fall off the wagon?
If you watch too much TV one day, don’t beat yourself up about it, just get back on track the next day. Changing behavior, particularly when it is the kind of passive behavior like sitting in front of a TV, is not easy and may not happen overnight. It’s important to focus on new habits that will help you replace TV viewing. If you continue to watch too much TV, then just revisit these steps. Trial and error are part of finding a replacement routine that works for you.
Additional helpful resources: Tiny Habits, BJ Fogg, PhD
If you experience difficulties with implementing these 7 steps into your daily routine, or if you would like more information about habit formation, we encourage you to read “Tiny Habits” by BJ Fogg. BJ developed the Tiny Habits Method to help people build habits in a sustainable manner.
