Why It’s So Difficult To Break The Bad Habit Of Watching TV?

Habit formation is a big part of my 2022 resolutions. I have been working on habits that help me become the person I want to be. There are some bad habits though that are getting in the way of this process. This particular one is more than a bad habit. It’s an addiction. Addiction to watching TV.

I call this a bad habit because it keeps getting in the way of things I want to do. It’s a productivity killer and a time sucker. It’s a behavior I want to change. In this article, I discuss the dependency on watching TV and explore some alternatives to fill the role it plays in our lives. 

The Beginning

I had been watching more TV than needed since I was a child. I remember my mother asking me and my brother to stop watching so much TV. I remember her telling us how bad it was for us. Lack of extracurriculars and proximity to friends’ houses made this a convenient pastime. 

The evolution of technology worked against me. The channel offerings went from just a few to countless as I was growing up. Fast-forward a few decades, TV watching has become portable! I could watch from wherever I liked. Netflix autoplaying the next episode was the worst thing to happen to me. You get hooked when you stumble upon a show like Ozark.

I had done multiple experiments where I went without screen for 60 days or so. It worked fine, and I was able to stick with it for the duration. When the experiment was over I went right back to it. Something about the TV kept pulling me to it. 

Universal Issue

According to Nielson’s study, adults in the US spend over 4 hours/day watching TV. They spend more time on TV than any other form of entertainment like gaming, radio, apps, etc. According to the study, the total media consumption has gone up significantly since the pandemic.

What we are dealing with here is a universal addiction. We put screen limits on our children but who is putting the limits on us? As adults, we are solely responsible for our behavior. 

Deconstructing The Dependency

The key to any behavior change is self-awareness. Before I could think about reducing the amount of time I spend watching TV, I needed to look at its role in my life. What need is it fulfilling that makes this habit so attractive? I realized it’s more than one thing:

• A Stress Relief Source – Watching movies and shows allowed my mind to stop thinking about whatever is going on in my life. It shut off all processing and transported me into the screen. 
• Need For Stories – One pattern I noticed in my TV watching is that I am constantly looking for stories. I love experiencing emotion, drama, laughter in stories that I watched. 
• A Transition Tool – TV can also act as a transition tool. Something you come to when you don’t have anything on your schedule. Done with your workday? Catch a few minutes before you begin dinner preparation. Waiting for someone in your house to get ready before you head out the house? That’s another window of opportunity to watch TV.
• Master Procrastinator – Have something you need to do but don’t want to? TV serves as an excellent procrastinator. It helps replace an undesirable task with a more attractive age-old habit I could lean on. 
• Bonding Mechanism –  I have used TV as a way to bond with friends and family. There is a joy in discussing the characters, plots and predicting what would happen next. 

Multiple Ways To Fulfill A Craving

Author James Clear in the book Atomic Habits said that cravings have a deep underlying motive. He states that there are multiple ways to fulfill a craving. For each need I have, over the years I built a variety of methods that can help fulfill it:

• I have a toolkit I rely on for stress relief. Every time I am stressed I think about what I can use for relaxation. 
• I have a lineup of fiction books to meet my need for stories. When I am in the middle of a book, I am less inclined to start a new show. 
• Replacing TV as a transition tool can be tricky. My new habits helped me realize what I can accomplish in just a few minutes. E.g.: A 5-minute exercise routine, 5-minute meditation, 5-minute journaling, etc. All of these help as transition tools. 

Progress Not Mastery

James Clear said to change a bad habit, we have to make it invisible, hard, unattractive, and unsatisfying. I have not yet mastered detaching myself from television but have made progress with a few small changes:

• I have uninstalled Netflix and Prime on my phone. The only place I can watch is the family TV. There is always competition so I don’t get to watch longer than a few minutes. 
• I unplugged the second TV, so It takes extra effort to turn on the TV. 
• I am working on putting the phone away from me, so it doesn’t interrupt my nighttime reading.  

A Need For Change

Research shows that our brain continually produces dopamine while binge-watching. It gives our bodies a drug-like high. Breaking up with TV is no small task. It requires a continual and conscious effort. It requires identifying a need for change.

The creators of shows like Ozark and House of cards wouldn’t be creating characters that we fall in love with if they spent most of their time binge-watching. Creativity needs focus and space. We can choose to continue on the same path or challenge ourselves to be on a difficult path that shines the creativity in us. 

I am currently reading Tiny Habits by BJ Fogg, and will be implementing some new methods from the learnings. Stay tuned for upcoming posts and additional strategies on breaking bad habits. 

Do you have a habit that you are trying to get away from? Would love to hear what worked for you in your journey. 

Resources:

• What happens to your brain when binge-watching – Great read on the effects of binge-watching on our brain and how we can watch in moderation.
• The Nielsen Total Audience Report – Shows media consumption among various age groups and by media choice during the pandemic/work from home model.