In its easy provision of relaxation and escape, television can be beneficial in limited doses. Yet when the habit interferes with the ability to grow, to learn new things, to lead an active life, then it does constitute a kind of dependence and should be taken seriously.
Nobody on their deathbed ever wished they’d spent more time watching television. Life is short, and there are too many things that are more important and fulfilling than sitting in front of a television for hours on end. That’s not to suggest you should stop watching TV altogether, but I’ve come to see it as something best placed at the edge of life, rather than the center.
I didn’t always feel this way. In fact, there was a time in my life when I wasted nearly six hours of my day watching television. As evening rolled around, I’d plant myself on the couch, turn on the television, and vegetate till I fell asleep near midnight. Eight hours later, I’d wake up with the TV still on, feeling no more rested than when I went to sleep.
When you do the math, it’s rather shocking. Six hours per day adds up to 2190 hours over the course of a year, which equates to 91 days. THREE MONTHS! per year. Sitting in front of a television. Hypnotized. Tuned in, but zoned out. Living in a make-believe world while the real world passed me by.
Coming to Terms With My TV Addiction
Although I failed to recognize it at the time, it’s clear now that watching television had become a full-blown addiction for me. An escape mechanism that I used to distract myself from the problems, fears, and challenges I was refusing to deal with in my life.
I used television to distract myself from the shame, embarrassment, and stress I felt about some irresponsible financial decisions and the fallout they caused. I used it to avoid facing my fear of stepping out into the world more fully, connecting with others, and pursuing the higher purpose to which my soul was being called. I used it to cope with boredom and fill the void of an otherwise empty life.
In short, my life was a mess, my self-esteem was shot, and while TV may have provided a short-term escape from that reality, it ultimately kept me locked within it. Said another way, instead of using my time and energy to deal with my problems and improve my life, I was wasting it on television.
Doesn’t everything die at last, and too soon? Tell me, what is it you plan to do with your one wild and precious life?
— Mary Oliver
First Steps on My Journey to Recovery
Fortunately, I met Ellen, my life partner for the last several years. When I met her, she didn’t even own a television. This puzzled me. What does she do for entertainment, I wondered. Doesn’t she get bored? How can she stand the silence? I didn’t ask her those questions directly, because I didn’t really care. In fact, on a deeper level, I respected and envied her for that choice.
In Ellen, I saw a person living a mindful, purposeful life that revolved around the things that matter most – her health and well-being; her family, friends, and community; and her life’s work as a Yoga Therapist. In her, I saw a potential life partner and an inspiring example of the kind of person I wanted to be and the life I wanted to live.
Hardly a day goes by that I don’t thank the Universe for bringing Ellen into my life. She provided the inspiration, encouragement and support to help me see beyond the challenging circumstances of my life at the time. Besides the inspiring example of how she was living her life, I remember an article she published for her Yoga students, in which she wrote:
Where do you see yourself in five years, one year, one week, or one day? This can be a difficult question to answer, but it is imperative that you hold vision for your life. Without vision, your life shifts into idle.
When you have an idea or vision for what you want to manifest in life, the wheels are set in motion. It is as if you’ve shifted out of ‘park’ and into fast forward. All your thinking, creativity, active and passive energy begins to consciously and unconsciously direct itself toward that which you want to create.
It is really quite simple. Without a vision nothing happens. There is nowhere to direct your thoughts or energy. Without a vision, growth and movement comes to a halt. With vision, life becomes a course of ongoing expansion, opening doors to infinite possibility.
I remember that article because it described my life so perfectly at the time. I had no vision for the future. I was locked in my misery, and my life had essentially come to a halt.
How I Conquered TV Addiction
Soon after I read Ellen’s article, I sat down and wrote out an inspiring vision for the life I wanted to live and the person I wanted to be. As you might imagine, my vision didn’t include watching six hours of television every day.
Still, my addiction was well-established. So, while my heartfelt vision statement was a great place to start, I knew it would take more than words on a page to begin turning that vision into reality. Here are several things that worked for me.
1. Monitor and Track How Much Time You Waste on TV
You cannot manage or improve something until you measure it. Likewise, you can’t make the most of who you are – your talents and resources and capabilities – until you are aware of and accountable for your actions.
When I first started on the road to recovery, I kept a daily written log to record the number of hours I spent watching television. This helped me see exactly how much of my life I was wasting. It also helped me see where I could cut back on TV time and replace it with more purposeful activities.
At the time, it was a revelation to realize I could turn off the TV at 9pm instead of midnight, get a good night’s sleep, and wake up at 4am. This freed up a good 3-4 hours in the morning that I could use however I wanted. I still live by this schedule, and my early-morning time is the most productive and creative part of my day.
2. Develop a Sense of Purpose and Mission for Your Life
Human beings are teleological creatures. We are hard-wired to live purposively, to have direction. Without a target to shoot at, our lives are literally aimless. Without something productive to do, without positive goals and a purpose, a human being languishes. And then one of two things happens. Aimlessness begins to shut a person down in spiritual lethargy and emptiness, or the individual lashes out and turns to destructive goals just to make something happen.
Besides my ever-deepening relationship with Ellen, the thing that’s been most critical to my recovery is the deep sense of purpose and mission I’ve developed about my life. When you feel this deep sense of purpose and that you have a mission in life, it’s much easier to let go of anything that distracts or takes time away from it.
For me, purpose is about working each day to become the best human being I can be. It’s about cultivating and strengthening the values that are most important to me – peace, love, creativity, excellence, perseverance, and service. Life purpose, for me, is more about being and becoming, rather than doing.
Mission, on the other hand, is about doing; it’s about using my time, energy, skills and other resources to serve the world. Specifically, my mission is to help you – and others like you – create a happier, healthier, more prosperous life through my writing, teaching, and coaching.
This deserves repeating – when you feel a profound sense of purpose and mission in your life, you don’t want to waste your time and energy on television. Instead, you’re driven to use your resources wisely and in service to that purpose and mission.
3. Realize That Television is Stealing Your Life
Every single hour of television watched after the age of 25 reduces the viewer’s life expectancy by 21.8 minutes.
As I said at the beginning, I believe there’s a small place for television in life. Very small though, because when you really think about it, aside from some short-term relaxation and entertainment value, what do you get out of it?
If you watch 3 hours of TV tonight, will you be any happier tomorrow? Will you have more friends or more love in your life? Will you be any smarter? Will you be any healthier or wealthier? If you watch 3 hours of TV tonight, will it improve your life in any way tomorrow?
To paraphrase author Annie Dillard, how you spend your days is how you spend your life. I don’t know about you, but I’d hate to wake up many years down the road and realize I’d wasted much of my life watching TV.
4. Find Alternatives to Watching Television
Too many vacations that last too long, too many movies, too much TV, too much video game playing – too much undisciplined leisure time in which a person continually takes the course of least resistance gradually wastes a life. It ensures that a person’s capacities stay dormant, that talents remain undeveloped, that the mind and spirit become lethargic and that the heart is unfulfilled.
Idle hands are the devil’s workshop. With nothing else to do with my time, it was far too easy to get pulled toward watching television. Certainly, there’s something to be said for cultivating the ability to simply sit in silence with only your thoughts, but that only goes so far. I had to find other ways to use my time.
When I’m not working or spending time with Ellen, I read a good book or write in my journal. In fact, that’s how I spend my early-morning hours. Back when I started on my recovery, I created a morning writing ritual known as Morning Pages. This is the writing practice popularized by Julia Cameron in her book The Artist’s Way. I pour myself a hot cup of coffee, sit down at my desk, and write in the early-morning silence.
You don’t have to spend your free time reading or writing, although a daily journaling practice might do wonders for you. You can use your free time however you like.
Watch some excellent personal development classes online.
Get outdoors and go for a hike.
Take up drawing, painting, dancing or some other creative activity.
Start an online business or launch a new blog.
Find some Meetup groups to join or start one of your own.
Clean out those closets or the basement, and sell or donate everything you no longer need.
Go to bed earlier. This probably isn’t a viable alternative if it’s midday. But if it’s 8:00 in the evening and you have nothing else to do, why not just go to bed instead of watching TV? Throw on the jammies, brush your teeth, grab a good book, and head for the bedroom. You can make it a nice little pre-slumber ritual that, in time, you’ll come to love and look forward to. You’ll sleep better and wake up earlier, feeling fresh and ready for the day ahead.
The alternatives to watching television are limited only by your imagination and willingness to move out of your comfort zone.
5. Exercise Consistently
In her book, The Willpower Instinct, Dr. Kelly McGonigal calls physical exercise “the closest thing to a wonder drug that self-control scientists have discovered.” Why, because multiple research studies have shown that when people begin exercising more consistently, other areas of their life improve as well. Exercisers tend to reduce their smoking, drinking, and caffeine intake. They eat less junk food and more healthy food. They spend less time watching television and more time on productive activities. They save more money, feel more in control of their emotions and procrastinate less.
In his book, The Power of Habit, Charles Duhigg calls exercise a “keystone habit” that triggers widespread change in our lives. I can attest to this. One of the first steps I took on my road to recovery was to resume my exercise routine, and I’ve stayed consistent with it for the past several years. I don’t do it every day, but often enough that it’s an integral part of living a healthier, happier, more productive life.
The Journey Continues
I still watch television, but I’ve created a healthy relationship with it. Instead of wasting six hours per day, as I did at the height of my addiction, Ellen and I now watch less than 10 hours per week. And since we don’t own a television, we only watch movies on DVD or from an online service, such as Netflix or Amazon Prime Video.
Effectively, that means I’ve gained 32 hours per week, which works out to roughly two months per year. Think of what you could do with an extra two months per year.
Of course, life still has its problems and challenges. It’s ups and downs. That’s just how life is. The difference now is that, rather than medicate myself with television, I find healthier, more purposeful ways to invest my time and energy.
Ready to Break Free and Reclaim Your Life?
If this article hit close to home, that may be your signal. You don’t need to keep losing hours of your life to shows you barely care about, scrolling you don’t even enjoy, or another night that disappears before you know it.
TV addiction isn’t really about television. It’s about the habit loop that keeps you stuck in a behavior pattern that no longer serves you. Fortunately, we can fix that.
If you’re ready to stop relying on willpower and start building a real strategy, I can help. I offer private one-on-one coaching for people who want to break the pattern, and begin using their time in ways that actually matter.
If you enjoyed this article, and would like to read more from me, hop on my email list, and I’ll be in touch when I have something I think will be helpful to you.
By Michael D. Pollock
Michael D. Pollock is a behavior change coach and writer who helps people break stubborn patterns, rebuild self-trust, and create lives that reflect who they truly are. His work explores the intersection of habits, identity, psychology, neuroscience and deep personal change.
Wikipedia: Television addiction is a proposed addiction model associated with maladaptive or compulsive behavior associated with watching television programming.
Research Paper Published in Journal of Economic Psychology: "We find that heavy TV viewers … report lower life satisfaction. Long TV hours are also linked to higher material aspirations and anxiety."
Recent long-term study showing that high television viewing and low physical activity in early adulthood contributes to decreased mental function later in life.
Even though some people argue that binge-watching is a harmless addiction, findings from this study suggest that binge-watching should no longer be viewed this way.
Sobering NY Times article on TV usage. " Every single hour of television watched after the age of 25 reduces the viewer’s life expectancy by 21.8 minutes."
2013 article published in Journal of Behavioral Addictions. Provides description of TV addiction, negative consequences, assessment, etiology, prevention and treatment.
Daniel Goleman: The proposition that television can be addictive is proving to be more than a glib metaphor. The most intensive scientific studies … are finding that … watching television has many of the marks of a dependency like alcoholism …
American Heart Association – A study found that every hour spent in front of the television per day brings with it an 11 percent greater risk of premature death from all causes, and an 18 percent greater risk of dying from cardiovascular disease.
257 thoughts on “How I Overcame TV Addiction, Reclaimed My Life, and Gained Two Months Per Year”
Melissa
Well done! I really love this article and I am really proud of your accomplishments! I am sure Ellen is as well.
Personally, I just crossed the 12 year mark of no tv, I have never even seen an episode of American Idol, I actually have grown to loathe tv.
Since I stopped watching tv at age 22, I have traveled the world, became a personal trainer, nutritionist, masseuse and fashion stylist. Went back to school 4 times. Started and have run my own business for 6 years.
I adopt handicapped chihuahuas, rescue stray cats and kittens, I love cars, my family, my work and the universe. Instead of watching tv I cook, work out, belong to 2 museums and 2 film clubs, spend time with my 3 dogs and hunt for cool vintage clothing. There is SO much to do in this life, I just try to enjoy it all.
My head is free and clear, I think on a different level, as do you now. Purpose becomes clearer as the days go by.
You are so very blessed to be on the path to enlightenment and we are so happy to have you on board. The best is still ahead!!!!
Wow, 12 years. Impressive. Thanks for sharing your experience Melissa. It sounds like you’ve created a rich, fulfilling life. I’m inspired :-)
surya
@michael pollock, I am watching anime for hours downloading them in my laptop until the respective serial was over. Even I realize I was wasting my time and I want to get rid of it. But everytime I was succumbed to my ESCAPE and deviations, can’t get rid of them. They were infact the anime that I cant continue to watch on TV before my 10th grade. Please help me get rid of my deviations.
Thanks for the candid feedback Surya. I’d suggest you try some (or all) of the five tips I offered in the article. That would be a good place to start.
Koushik
Very true! I have been watching tv series for the past 2 years and it has wasted 3 complete semesters at college. I tried to stop a few times but failed. Now it’s so worse that I watch all night and sleep all day, not even eating daily. Every time I try coming out of this, I only end up worse than previous state. I don’t know how to break out of this addiction.
Hi,
I just realized today that I am addicted. It wasn’t really a shock. Growing up I my parents made the comment that I was addicted to TV. But I never really understood the true dependence I have on television (or in my cause watching Netflix). I am in medical school and when I first started school I used tv shows as a way to take small study breaks. But I never had an issue with keeping those breaks short. But now if I take a break and start watching TV, I cant stop. I know I am using it as a break but this attachment to television is unhealthy. And it scares me. to the point that I have debated wether or not I should just smash my tablet into pieces. But instead of smashing my tablet I need to learn self control and I don’t know how. Sometime I make a game where I tell my self “im not going to watch any TV today”. And I manage to do it. But its like dieting. If you deprave yourself of chocolate for a while you binge eat the next time. And that’s exactly what I do. I binge television watch and waste most of the next day
Thanks for the thoughtful and candid comment Ashley. Developing more self-control is always good. Still, it’s not an effective strategy all by itself. As you may know, willpower/self-control can be exhausted – google “ego depletion.” Further, I’m guessing your overall stress level is quite high as a med student, which makes ego/willpower depletion much more likely. As such, I’d suggest you also find alternative (healthier) methods to take a break/relax/unwind.
Ashley
I had never head of ego depletion before. And the concept has me thinking a lot. Also I’ve been thinking about how most of society probably has somewhat of a small addiction. And sadly society has pushed television on all of us and told us its an okay thing to want. (I am in no way blaming society for my addiction. I know I am responsible for being so reliant on television and only I can fix it). This can also be applied to reading. Not reading for knowledge but reading novels for pleasure. I always prided myself on the fact that I love to read. But like television, it’s just a way to escape. I might be a bit overdramatic here but in a way this is really sad. That television was created as a form of entertainment because humans can’t be happy with their own lives. We were never taught how to enjoy our own lives. But pretty much told if you’re bored go find an escape into someone else’s made up life
Right on Ashley. I think what it ultimately comes down to for me is whether or not the activity is constructive/productive.
ashamed
Thanks for posting this i have never had cable but i do have antenna and i use it!!!! I get up everyday and tell myself i am only going to watch the show i enjoy and the show i watch with my daughter everyday but i turn it on as soon as i get my coffee… i really only turn my tv off long enough to take my daughter to school and pick her up. When my husband gets home i turn it off for dinner then it goes strait back on until we pass out to it, so asside from about 2 hours a day my tv is on even as i sleep.. i also spree clean during commercial breaks and rush back as soon as it comes on even if i have seen it before… i really don’t want to but i get really overwhelmed and grumpy when attempting to do something else it really is a problem for me and it seems to be a big joke to everyone else. It makes it harder because i am not the only person in my house addicted to it this was inspiring thanks for the support
Thanks for the feedback ashamed. What you’re describing (“i get really overwhelmed and grumpy when attempting to do something else“) – sounds like standard withdrawal symptoms.
Glad the article was useful for you.
christopher
Thank you for prying my eyes open. Talk to you later I have a life to live.
I have bookmarked it as a motivational tool because although I am not a TV addict I do use media way too much in the form of the internet on my computer, the internet on my mobile phone or television.
I came across this article because I believe, well I know, that my girlfriend has a TV addiction. She is especially addicted to soap operas or “soaps” as we call them in the UK. She watches a lot more other television programmes too and records other programmes she hasn’t got time to watch too because she is watching something else.
I have touched on the subject but she gets defensive and says she enjoys them. But then an alcoholic enjoys drinking etc. It is going to be difficult to approach as a serious matter. I will say though that at least when we go on holiday she can cope without them, even if she does record them.
I would like to say though that much television can be educational and provide great knowledge that may not not be accessible to many via any other source. This is why I would never give up television altogether as the programmes I mainly watch are of this variety. I wouldn’t consider watching these programmes as a waste of life but to the contrary. A good example is a seasonal series in the UK called Winter Watch, Spring Watch etc where they film live wildlife for a full week and discuss nature and wildlife. This programme is not only enjoyable, but very educational and it encourages you to get out of your home and learn about wildlife. When it is on, I do not want to miss an episode! I would say it is life enhancing rather than a waste. But I understand that most addicts are probably not watching these programmes mostly.
I will also say that I believe reading is just as much as an escape as television is. Yes it is a different experience but whether you are reading or watching Harry Potter or a self help book or programme they are both just as much an escape or as healthy as each other. You can learn by doing both or escape by doing both. I often see people reading and think to myself that they are too wasting their life.
I think if you only want to watch ten hours television a week and you just watch 9 but also read for 2 hours then I would class it as 11 hours wasted.
This article would make a great debate topic if it were in the mainstream or on an interactive television debating show :-)
Thanks for the thoughtful comment Matthew. I agree that TV can be educational/beneficial in moderation.
I also agree that reading – or any other activity – can be an escape, but less often than watching television.
Charleston
Thank you for bringing this up Matthew! I too believe that there still is enough television that can enhance your knowledge or broaden your views. But to me… that is exactly the problem. Or at least a big deal of it. If television would only consist of shows such as par example Jersey Shore then I would surely barely watch any, if not: nothing, at all. But since there are enough interesting things to watch on tv I now would describe myself as a tv-addict. The motivation for turning on the tv for me are often thoughts like “maybe something interesting is on” or “maybe a show I really like will be on” or “Maybe there will be a good movie playing”. The stimulus for whatching tv with me actually lies in things I genuily find interesting. Ofcourse I also whatch for entertainment or relaxation and definitely allot for escapism but still: the first few hours or so of whatching television I actually tend to think allot about what I am whatching, be it about its cultural significance, its intellectual views, its information itself, its esthetics or anything, even when I’m whatching qualitively less intellectual broadcasts. I like to whatch in a participant manner. But the point is that in there seems to lie the problem that fundamentally I am quite the information-junkie. I just love to gather as much information as I can and I keep filling the bowl even when it has long been full and overflowing. Since I don’t really know where exactly I want to go with my life and thus wherefor I want to use all that information it seems to me that it just never can be enough. It even manifests itself when I am reading these comments here: I keep reading long after being interested just because of the idea that someone might have something interesting to say. And ofcourse I have my subjects in which I am interested to which I narrow down my info-gatherings but these discriminations aren’t at all specific enough to result in controllable amounts of information. The point is not that I want to be interested in less subjects but I just want to be in controll over when I bestow myself with information and when I stop to do something productive with it. And here comes the television as biggest obstacle. Throughout my life my obsession with information has manifested itself mostly in whatching television. When I have started whatching television by the motivation of there might being something interesting on I usually find something interesting and after that has ended I continue to whatch that network for a moment to see if something interesting might follow. If not so then I switch to other networks to see if something interesting is on there, all motivated by the thought of there might being something interesting on somewhere and the fear of me missing it. Also a factor often is that the thing I have just watched turned out to be not as interesting as I had hoped and then I want to find something more interesting. Ultimately I get so numbed by whatching so much television that I can whatch in a participant manner less and less untill it is nihil to non-existing and I am to numb to turn the tv off.
I do not agree with you in that reading works the same, especially when it comes to books. If anything my dream is to replace allot of the time I watch tv with reading good books. I think that books are more a source of wisdom and knowledge since they are more eloquent and elaborate. You have to take time to let the information get to you and you always have to put in effort because you have to continue reading for the story to go on. Therefor you are more challenged to keep your mind with it and think about what you are reading while during watching television you can just tune in and out whenever you like. The problem – and probbably also the seduction of it – with watching television is that is comes at you so easily. Wether you are concentrated or not: it just continues to broadcast it’s images and sounds towards you and even if your mind is barely involved your subconsience will digest the general scope of the story in both occasions. Therefor you can’t really get tired (both litterally and figuratively) of whatching tv while whilst reading a book you have to remain focused and put in efford so eventually you will get tired by it and thus will probbably stop reading after an appropiate time more easily and more often.
So overall I must say that the original article provided some good ideas and insight for me but overall it didn’t manage to tackle the depths of my addicton, as shown in what I’ve explained above, and provide sollutions for those aspects, as do many of these articles in my opinion. Maybe an article just isn’t enough for these sort of problems and you would just need day-to-day practical, personal help. Therefor it would be so much better if tv-addiction would be regognized as an actual addiction so that there would be appropiate help provided. Secondly, reading these kind of articles also form a danger in itself for me because of the information-hungry nature of my addiction since there are so many other links to click on, and keep clicking on, and comments to read and so forth. And reading on the internet for me often comes more close to the act of whatching television since, in contrast with reading a book, I tend to eatherwise just skim over the texts or read them half-consciestly in order to get to other pages that might be interesting or I just stop reading half-way through to just click on a link.
However, I still want to thank the blogger for his attempt to help us tv-junkies. It looks like he has managed to help quite a few =) And also for his time and energy and commitment. And not to forget for the good tips he has still given me! ;-) Cheers!
Claudia
I’ve read it just out of curiosity. I’m not a T.V. addict, but it’s so well written and so well explained that I’ve enjoyed it very much. You did a very good job.
Thank you for this post. I am so grateful to see so many other persons realizing this cultural and personal problem, and that ‘I am not alone’ in my own struggles in ridding this addiction. I, like many others, use it to escape from the immense pressure and work that I actually should be doing. If I just did the work, I wouldn’t feel the stress! It is an awful spiral, for sure. Thank you for the post, and I look forward to the book.
Thanks for this post! I have a serious problem with this (i’d estimate at least 30-35 hours per week, more if i’m off work at all). I’ve been looking for help with it, yours is the first post to address the issue of using TV to hide from problems, so thank you for that, it definitely hits home.
My goal is to only watch things that i’be recorded or have on DVD, which would/should reduce the time ALOT!
My pleasure Steven. Thanks for the kind words, and I’m glad the article was useful for you. Please reach out if there’s any way I can perhaps support you.
Laura
I’m struggling with TV addiction in the form of streaming media on the internet. It concerns me that it’s not clearly identified as a serious issue in this culture. it’s one of most insidious addictions out there, and it’s only getting worse. Binge watching is now normative, and people ruefully acknowledge watching an entire season of something in one sitting. Yet, I can’t find any 12-step programs for it. I haven’t found one article on the web that specifically identifies streaming streaming media addiction in a serious issue; the closest I find are articles about internet addiction (gambling, porn, etc.)
I went to a therapist for a while who, when I talked about my streaming media addiction, remarked, “Well, it could be worse. It’s not alcohol or drugs.” She clearly doesn’t get it. Sitting in one place and keeping your eyes focused at the same distance for hours on end is hardly different that sticking a needle in your arm and pumping yourself full of something that knocks you out of hours on end. TV/internet addiction may not be as obviously harmful in a physical sense, but it is just as bad as physical substances in the effect it has on your physical, emotional, and social self over time.
Thank you for blogging about this. It’s a national epidemic, in my opinion, with media moguls gettin g rich off of preying on people’s need to escape the stress of contemporary life and cope with alienation and depression.
Thanks for the input Laura. I think because there’s no stigma attached to watching TV – as there is with many other addictions – it’s not seen as a real problem.
Still, I agree that it’s a larger problem than most people realize.
Kedar
Yes, you are right Michael. I used to watch TV for 8 hours per day, but since 4-5 years I have not watched TV because I got internet connection (for work purpose), but still I keep watching videos on internet and fantasize a lot and that has affected me a severely. Now I am not feeling like doing anything, nothing interests me now. My brain has gone numb to real life situations, activities, hobbies, etc…. Even when I am with my friends I don’t involve myself in talking, playing or doing what you like. Only while watching movies and videos I feel good and other times I just feel lost, depressed, full of anxiety.
I have done much research into it. Intellectually I understand, but emotionally I still feel the same.
It has become a habit of feeling and thinking in that way, but recently I have joined a gym and I am trying to be consistent.
Thanks for the candid response Kedar. Based on what you’ve written, you seem to have a good understanding of the dynamics involved in this condition. I especially appreciate your comment about the “habit of thinking and feeling.” This is exactly how I see and experience it. Habitual thoughts lead to habitual feelings and eventually habitual actions.
The good news is that we can create new habits of thinking, feeling and behaving. It does take some time and effort, but it can be done, and I applaud you for taking steps to do so. I encourage you to keep moving forward. I also encourage to think more about your life purpose. What do you want your life to be about? Who do you see yourself becoming as you continue to grow? What do you hope to contribute to the world over the many years you have left in this life?
Bartelby
I appreciate your website. Today I read an estimate that between 2% and 12% of American adults have a serious problem with TV, watching an average of 56 hours/week. I am grateful that when my wife and I were dating back in the 60s that we agreed to try married life without a TV. Since 1968 we haven’t owned a TV set. Our kids learned to do some of the things we did before our parents got a TV, like play hide-and-seek, read books, have dinner conversations. Not only did we “save” all that time but also added many quality events. BTW I do have serious problems with other substances and activities and am in recovery for several of them! Thanks again for your website. If it just helps one person, its worth it!
Thank you Michael for this post, I’m currently 27 and have been suffering for I believe 15 years with this. I used TV as an escape from the problems I was having at home with my parents divorce and obviously starting a bad habit as a child is very difficult to break as an adult. I have a friend who also doesn’t own a TV and only watches one program which she watches religiously, I often wonder how she does it and also envy her for it.
I’ve always known that I was addicted to TV but no-one had ever given me tips to overcome it, if anything my friends and family would rather joke about it or tease me that I get sucked into the story.
I have so many unfinished personal projects that have gone to the wayside because I’d rather switch my mind off and go into a fantastical world of supernatural beings or get caught up with an on screen romance which leaves me feeling depressed as I am currently single, but keep making excuses to not get out there and start dating.After reading your post I now have hope that I can overcome it, I just hope that I can persevere. I must admit that it is nice to know that I’m not alone in my struggle, I always just thought that I was weird or something was wrong with me.
Thanks for sharing this Kristen. More than 3000 people (and growing) visit this page each month, looking for information on TV addiction, so you are certainly not alone in dealing with this issue.
I’m happy to hear it was helpful for you. It sounds like your friend who doesn’t own a TV may be a good person to use as a role model, as Ellen was for me.
In any case, I wish you much success as you begin to deal with this issue. Please let me know if there’s any way I might support you.
Katie
Thank you so much for this article. I have been dealing with TV addiction for about 4 years now, and I am currently 16 years old. I need to stop watching TV all together because it has extremely affected my school work. It has also made me aggressive and stay home from school. I have wanted to talk to my mom about this, and I have but she doesn’t understand it’s a real addiction. Thank you!! I hope to get better!
I wish you well. You have an amazing life ahead of you, and it’s up to you – with support from your friends and family – to make it a reality.
Clara
Hi, great post! My personal addiction is watching tv series online. Especially when I have to work on the computer at home, I often can’t resist the urge to watch another episode (and another, and another etc.). Of course this makes my work suffer a lot, and it’s even resulted in me staying home from work, because of the combined shame and depression over being behind on work, and wanting to watch more stupid shows. Two years ago I stopped watching streaming for the summer months (3-4 months I believe) and it was great! But since then I never had such a long break from it. Right now I’m trying to make this day 1 of a (hopefully long) break from streaming. Like Mandy I think for me cold turkey is the way. The thing I’ve found to replace streaming while sitting on the computer is making sure I’m listening to some nice music. Also like Mandy, I don’t get addicted to career talks/ted talks/documentaries, so I think I’ll allow myself to watch those (though preferably not when I should be working). Watching together with others, in moderation, also shouldn’t be a problem.
I’m glad I found this post. I’m really surprised there are not more forums/groups around on the internet for people struggling with TV/streaming addiction or addiction-like situation. Are most people still in denial? Or is it because only a few scientists, therapists and doctors do recognize it as a real addiction? I didn’t dare to post to the Gaming Addiction forum I came across, because my addiction (at least, it has all the traits of an addiction) is not thought to be as serious as gaming addiction, even though it has many things in common with gaming addiction. TV-addiction not being labeled a real addiction makes me feel like even more of a weakling not being able to kick it. At least those struggling with gambling or gaming are fighting something known to be a boa constrictor, while I’m being held in a strangle-hold by the earthworm of TV-addiction…
Thanks for that very thoughtful response Clara. This article gets well over 2000 views per month, so TV addiction is a bigger problem than many people realize. Certainly bigger than an earthworm :-)
Anne
I used to watch 9 hours a day. And some times I still do. Though now it s more like 5 which is a great improvement. But it’s been 8 years.
I want to sit in a comfy chair and read, but im home alone. How do you not reach for the remote, and need the sound of the people in that box? How do you have the strength to sit in the comfy chair in silence and read?
Hi Anne. Yes, 5 hours is certainly an improvement over 9 hours.
I’d suggest keeping a daily log to track your television watching. Set a goal to reduce the amount of TV you watch each day/week. Start small – shoot for a 10% reduction or 10 minutes per day. Even 1 minute per day is an improvement. Small changes add up over time and they are more sustainable.
I’m not sure if your questions were rhetorical or not, but here are some ideas.
How do you not reach for the remote and need the sound of the people in that box?
1. Hide the remote control, or place it somewhere that makes it difficult to get your hands on it.
2. Remove the batteries from the remote control.
3. Get rid of the remote control.
4. Find something better – more interesting, more fun, more fulfilling, etc. – to do with your time than watch television.
5. Practice being in silence. Learn to meditate … see How to Meditate Daily for a great beginners guide.
How do you have the strength to sit in the comfy chair in silence and read?
Actually, it’s not about strength. If you are relying solely on willpower to change any behavior, you have already lost. I’m not saying willpower is unimportant, but it’s only one tool in your behavior change toolbox.
Lachy
Thanks so much for writing this diary because I can totally relate. I spend 4-5 hours a day watching tv, and I’m currently studying a Law degree and do not have enough time in my day. So I have decided that I defiantly need to change my ways. Would you be able to go into more details about how you reduced your watching hours. Surely it’s not as easy as turning off the T.V.
I’m currently struggling with this addiction. It’s debilitating. I can’t seem to stay focused on anything else. My school work falls to the wayside. My girlfriend points out how much of a negative effect it’s had on my life, something I realized long ago but haven’t taken any steps to resolve. I keep telling myself one more episode but it never stops with just one or two or three. I don’t want to continue with this kind of life. I used to be able find a balance between work, school, exercising and t.v., but I’m sure I no longer have that balance. T.v. is what I look forward to everyday. It’s what I wake up to and when I leave the house I can’t wait to get back to watch the next episode. Sometimes I don’t even wait. I watch Netflix on my phone while driving. I realize that danger but I rationalize by saying i’m a good driver and I can pay attention to both. I am envious of those who watch little to no t.v. Hopefully i’ll be able to take what you’ve done and do the same for myself. Can you tell me how you began to ween yourself off of t.v.?
I’m sorry to hear of your intense struggle with this Richie. There are several things I did over a long period of time that helped me create a healthy balance with television. Currently, I watch less than 10 hours of TV per week, and that’s only Netflix or Redbox movies. We no longer own a television, nor do we subscribe to any cable television service.
Here are some things that helped me:
1. I started monitoring how much TV I watched per day. I kept a simple written log and wrote down how many hours of TV I watched the prior day. After a week of doing this, I set a goal to reduce my TV time by a certain amount each week.
2. I realized how much of my life I was wasting watching television. I mean really, what long-term gain is there from watching another episode of whatever. It might make you feel good in the moment, but tomorrow, you’re no further along the path to creating a happier, healthier, more prosperous life than you were yesterday.
3. I realized I was using television as an escape mechanism, and I started looking at what I was trying to escape from. Ultimately, I realized I was trying to escape from life and the larger, more meaningful role I’m called upon to play in the world.
And by the way, I believe we’re all called upon to make a difference in the world, one way or another. Some answer the call. Others ignore it. I stopped ignoring it.
4. I learned as much as I could about addiction, including the social, cognitive and physical underpinnings of the addictive process. Much of the problem lies in your brain chemistry (physical), but also how you think about yourself and the world (cognitive), as well as your social life (or lack thereof).
I have more to say about this, but I’ll stop here for now. I hope you find it helpful.
Mandy
Hey, great blog! There’s really not enough about TV addiction out there. I just started a TV detox myself, but I went the cold turkey route. The weening route just didn’t work for me because I kept lapsing back into binge watching. I definitely felt a crazy amount of withdrawl symptoms at first, but now, 2 months in – the draw is still there but not as strong. Hopefully it goes away altogether soon! Like you, I’m definitely reading and exercising more, as well as listening to audio books and practicing my craft (I’m a songwriter/piano teacher). I thought about weening TV back into my life after the “cleanse” but I’m honestly not sure if that’s even wise. Like for AA, former alcoholics are reminded to forever say “I AM an alcoholic” so they never start down that path again. I’m inclined to say it’s the same for TV addicts, but of course much less serious consequences. But anyway, I thought I’d share my basic two rules of thumb in case you might have some thoughts or it proved useful to anyone.
1) The only programs I can watch on my own are short documentaries, Ted Talks, or career related videos. For whatever reason, I don’t binge watch those.
2) I can watch anything with friends or loved ones, but they have complete control over when the TV goes on and off. (I can’t even touch the remote!) Luckily for me, of course, my boyfriend, family, and friends are not addicts – so I think this step would be harder for those who live in a TV addict household.
Thanks for the kind words and the great info Mandy.
Ellen (my partner) and I recently eliminated cable TV service altogether (saving about $1200 per year). We only watch movies from Redbox or Netflix now. I’d guess we’re down to less than 8 hours of TV per week. It’s a wonderful thing.
Aakanksha
I have a crippling TV addiction. This is perharps the most important year of my life , i am going to give my medical entrance exam and i just cannot bring myself to study for it . The course load the so much , the compettion is too much and i understand that if i dont study now life is going to get tough but all i do is tune out reality and sit watching that idiot box
Sounds like there’s a lot of pressure on you, Aakanksha. I know television can often feel like a stress management mechanism, and in moderation, I think it can be. Based on what you wrote though, it seems you are using it as an escape mechanism. I’d like to offer you a silver bullet to help you resolve the issue, but unfortunately, there isn’t one.
Aakanksha
Thanks for the support though.. When i tell people about my problem they basically laugh at me!!!! The past few days i have been trying to develop a sort of day planner to minimise the distraction and increase productivity. Its nice when someone is or has faced the same situation . Sharing things helps me get back on the track !! : )
Good for you. When I was weaning off TV, I kept a simple spreadsheet to track how many hours I watched per day/week/etc and would set goals for myself. Tracking your behavior – especially a behavior you want to change – is a great first step. There’s actually a good deal of research that backs it up to. Will have dig that out and write an article on it.
Mary
Thanks for these words. I know this is a big problem for me. I was able to use television as a kid to escape but I’m not a kid — far from a kid — and I’m still using it to escape. I have so much more to do and offer but all I do after work is plop into a chair and watch TV. I am making a commitment to get out of this cycle. Your words have helped. Thanks again.
My pleasure Mary. Glad my words helped, and thanks for the feedback. Please let me know if there’s any way I can support you :-)
Kwena
I have lived without a TV since 2011 when I started living alone. I get all my TV shows on DVD or as files shared with others on thumb drives. Without TV, I schedule my favorite shows to my free times, such as in the late mornings, when I am through with work, and have a whole hour to zone out. Thank you for sharing.
Hi Kwena. Thanks for the comment. Lately, I’ve also been considering getting rid of the TV altogether. Ellen and I usually watch less than 10 hours per week, and it seems like maybe it’s time to let it go.
Vinita Sangar
Couldnt agree more with u… life’s definitely better without TV… why watch an experience, when u can live it!
Actually I did the same. Before 2012 I lived without tv. But then when I moved at my own, I was tired to listen: why you live w/o TV, everyone have it. Everyone. Get one. Then I did it, just not to hear this junk again. But then when you have purchased TV, you need to use it? Yes and I paid for Netflix. Then I noticed I sit on Breaking Bad for 5 hours day doing nothing. This year I got bored by this as I don’t even enjoy watching series/movies, as I have dance music with me.
This week I was adding a TV for site to get stuff selled. Immediately men contacted: I want this tv. In hour no TV. And now I’m so happy! Because I canceled Netflix, I have time for music I love the most – I find myself a lot more outside enjoying summer. I choosed to quit with series and movies completely. I still have cable option, as in rental housing you can’t save money with this, as it’s already included to month fee no matter if you use cable service or not. But I have cable modem in use, so it’s like ok :)
I really suggest to do this, as now I even don’t eat potato chips, when I’m not on TV. It saves me a lot from food of waste, I do home food and I’m happy with that. Now I have also time to do my homeworks without problems, as I don’t have to sit behind my TV hours in day. Because if you stop using your TV, you will immediately find other stuff what to do outside/inside. It’s a better life. And now no matter what others will say, I live my life. I don’t care what other will say when I have no TV anymore. I don’t want to watch characters living their lives, I want to live my own life! Cheerz and have a great time w/o this waste of life.
That’s a perfect testament to eliminating TV from one’s life, Jyrid. So happy for you, and thanks so much for sharing your experience. I’m sure it will help support and inspire other who read it.
Well done! I really love this article and I am really proud of your accomplishments! I am sure Ellen is as well.
Personally, I just crossed the 12 year mark of no tv, I have never even seen an episode of American Idol, I actually have grown to loathe tv.
Since I stopped watching tv at age 22, I have traveled the world, became a personal trainer, nutritionist, masseuse and fashion stylist. Went back to school 4 times. Started and have run my own business for 6 years.
I adopt handicapped chihuahuas, rescue stray cats and kittens, I love cars, my family, my work and the universe. Instead of watching tv I cook, work out, belong to 2 museums and 2 film clubs, spend time with my 3 dogs and hunt for cool vintage clothing. There is SO much to do in this life, I just try to enjoy it all.
My head is free and clear, I think on a different level, as do you now. Purpose becomes clearer as the days go by.
You are so very blessed to be on the path to enlightenment and we are so happy to have you on board. The best is still ahead!!!!
Wow, 12 years. Impressive. Thanks for sharing your experience Melissa. It sounds like you’ve created a rich, fulfilling life. I’m inspired :-)
@michael pollock, I am watching anime for hours downloading them in my laptop until the respective serial was over. Even I realize I was wasting my time and I want to get rid of it. But everytime I was succumbed to my ESCAPE and deviations, can’t get rid of them. They were infact the anime that I cant continue to watch on TV before my 10th grade. Please help me get rid of my deviations.
Thanks for the candid feedback Surya. I’d suggest you try some (or all) of the five tips I offered in the article. That would be a good place to start.
Very true! I have been watching tv series for the past 2 years and it has wasted 3 complete semesters at college. I tried to stop a few times but failed. Now it’s so worse that I watch all night and sleep all day, not even eating daily. Every time I try coming out of this, I only end up worse than previous state. I don’t know how to break out of this addiction.
Thanks for the feedback Koushik. I’d suggest you try some (or all) of the 5 tips I offered in the article.
I meant to say “I know I am using it as an ESCAPE” (not break)
Hi,
I just realized today that I am addicted. It wasn’t really a shock. Growing up I my parents made the comment that I was addicted to TV. But I never really understood the true dependence I have on television (or in my cause watching Netflix). I am in medical school and when I first started school I used tv shows as a way to take small study breaks. But I never had an issue with keeping those breaks short. But now if I take a break and start watching TV, I cant stop. I know I am using it as a break but this attachment to television is unhealthy. And it scares me. to the point that I have debated wether or not I should just smash my tablet into pieces. But instead of smashing my tablet I need to learn self control and I don’t know how. Sometime I make a game where I tell my self “im not going to watch any TV today”. And I manage to do it. But its like dieting. If you deprave yourself of chocolate for a while you binge eat the next time. And that’s exactly what I do. I binge television watch and waste most of the next day
Thanks for the thoughtful and candid comment Ashley. Developing more self-control is always good. Still, it’s not an effective strategy all by itself. As you may know, willpower/self-control can be exhausted – google “ego depletion.” Further, I’m guessing your overall stress level is quite high as a med student, which makes ego/willpower depletion much more likely. As such, I’d suggest you also find alternative (healthier) methods to take a break/relax/unwind.
I had never head of ego depletion before. And the concept has me thinking a lot. Also I’ve been thinking about how most of society probably has somewhat of a small addiction. And sadly society has pushed television on all of us and told us its an okay thing to want. (I am in no way blaming society for my addiction. I know I am responsible for being so reliant on television and only I can fix it). This can also be applied to reading. Not reading for knowledge but reading novels for pleasure. I always prided myself on the fact that I love to read. But like television, it’s just a way to escape. I might be a bit overdramatic here but in a way this is really sad. That television was created as a form of entertainment because humans can’t be happy with their own lives. We were never taught how to enjoy our own lives. But pretty much told if you’re bored go find an escape into someone else’s made up life
Right on Ashley. I think what it ultimately comes down to for me is whether or not the activity is constructive/productive.
Thanks for posting this i have never had cable but i do have antenna and i use it!!!! I get up everyday and tell myself i am only going to watch the show i enjoy and the show i watch with my daughter everyday but i turn it on as soon as i get my coffee… i really only turn my tv off long enough to take my daughter to school and pick her up. When my husband gets home i turn it off for dinner then it goes strait back on until we pass out to it, so asside from about 2 hours a day my tv is on even as i sleep.. i also spree clean during commercial breaks and rush back as soon as it comes on even if i have seen it before… i really don’t want to but i get really overwhelmed and grumpy when attempting to do something else it really is a problem for me and it seems to be a big joke to everyone else. It makes it harder because i am not the only person in my house addicted to it this was inspiring thanks for the support
Thanks for the feedback ashamed. What you’re describing (“i get really overwhelmed and grumpy when attempting to do something else“) – sounds like standard withdrawal symptoms.
Glad the article was useful for you.
Thank you for prying my eyes open. Talk to you later I have a life to live.
My pleasure :-)
Thank you for this article.
I have bookmarked it as a motivational tool because although I am not a TV addict I do use media way too much in the form of the internet on my computer, the internet on my mobile phone or television.
I came across this article because I believe, well I know, that my girlfriend has a TV addiction. She is especially addicted to soap operas or “soaps” as we call them in the UK. She watches a lot more other television programmes too and records other programmes she hasn’t got time to watch too because she is watching something else.
I have touched on the subject but she gets defensive and says she enjoys them. But then an alcoholic enjoys drinking etc. It is going to be difficult to approach as a serious matter. I will say though that at least when we go on holiday she can cope without them, even if she does record them.
I would like to say though that much television can be educational and provide great knowledge that may not not be accessible to many via any other source. This is why I would never give up television altogether as the programmes I mainly watch are of this variety. I wouldn’t consider watching these programmes as a waste of life but to the contrary. A good example is a seasonal series in the UK called Winter Watch, Spring Watch etc where they film live wildlife for a full week and discuss nature and wildlife. This programme is not only enjoyable, but very educational and it encourages you to get out of your home and learn about wildlife. When it is on, I do not want to miss an episode! I would say it is life enhancing rather than a waste. But I understand that most addicts are probably not watching these programmes mostly.
I will also say that I believe reading is just as much as an escape as television is. Yes it is a different experience but whether you are reading or watching Harry Potter or a self help book or programme they are both just as much an escape or as healthy as each other. You can learn by doing both or escape by doing both. I often see people reading and think to myself that they are too wasting their life.
I think if you only want to watch ten hours television a week and you just watch 9 but also read for 2 hours then I would class it as 11 hours wasted.
This article would make a great debate topic if it were in the mainstream or on an interactive television debating show :-)
Thanks for the thoughtful comment Matthew. I agree that TV can be educational/beneficial in moderation.
I also agree that reading – or any other activity – can be an escape, but less often than watching television.
Thank you for bringing this up Matthew! I too believe that there still is enough television that can enhance your knowledge or broaden your views. But to me… that is exactly the problem. Or at least a big deal of it. If television would only consist of shows such as par example Jersey Shore then I would surely barely watch any, if not: nothing, at all. But since there are enough interesting things to watch on tv I now would describe myself as a tv-addict. The motivation for turning on the tv for me are often thoughts like “maybe something interesting is on” or “maybe a show I really like will be on” or “Maybe there will be a good movie playing”. The stimulus for whatching tv with me actually lies in things I genuily find interesting. Ofcourse I also whatch for entertainment or relaxation and definitely allot for escapism but still: the first few hours or so of whatching television I actually tend to think allot about what I am whatching, be it about its cultural significance, its intellectual views, its information itself, its esthetics or anything, even when I’m whatching qualitively less intellectual broadcasts. I like to whatch in a participant manner. But the point is that in there seems to lie the problem that fundamentally I am quite the information-junkie. I just love to gather as much information as I can and I keep filling the bowl even when it has long been full and overflowing. Since I don’t really know where exactly I want to go with my life and thus wherefor I want to use all that information it seems to me that it just never can be enough. It even manifests itself when I am reading these comments here: I keep reading long after being interested just because of the idea that someone might have something interesting to say. And ofcourse I have my subjects in which I am interested to which I narrow down my info-gatherings but these discriminations aren’t at all specific enough to result in controllable amounts of information. The point is not that I want to be interested in less subjects but I just want to be in controll over when I bestow myself with information and when I stop to do something productive with it. And here comes the television as biggest obstacle. Throughout my life my obsession with information has manifested itself mostly in whatching television. When I have started whatching television by the motivation of there might being something interesting on I usually find something interesting and after that has ended I continue to whatch that network for a moment to see if something interesting might follow. If not so then I switch to other networks to see if something interesting is on there, all motivated by the thought of there might being something interesting on somewhere and the fear of me missing it. Also a factor often is that the thing I have just watched turned out to be not as interesting as I had hoped and then I want to find something more interesting. Ultimately I get so numbed by whatching so much television that I can whatch in a participant manner less and less untill it is nihil to non-existing and I am to numb to turn the tv off.
I do not agree with you in that reading works the same, especially when it comes to books. If anything my dream is to replace allot of the time I watch tv with reading good books. I think that books are more a source of wisdom and knowledge since they are more eloquent and elaborate. You have to take time to let the information get to you and you always have to put in effort because you have to continue reading for the story to go on. Therefor you are more challenged to keep your mind with it and think about what you are reading while during watching television you can just tune in and out whenever you like. The problem – and probbably also the seduction of it – with watching television is that is comes at you so easily. Wether you are concentrated or not: it just continues to broadcast it’s images and sounds towards you and even if your mind is barely involved your subconsience will digest the general scope of the story in both occasions. Therefor you can’t really get tired (both litterally and figuratively) of whatching tv while whilst reading a book you have to remain focused and put in efford so eventually you will get tired by it and thus will probbably stop reading after an appropiate time more easily and more often.
So overall I must say that the original article provided some good ideas and insight for me but overall it didn’t manage to tackle the depths of my addicton, as shown in what I’ve explained above, and provide sollutions for those aspects, as do many of these articles in my opinion. Maybe an article just isn’t enough for these sort of problems and you would just need day-to-day practical, personal help. Therefor it would be so much better if tv-addiction would be regognized as an actual addiction so that there would be appropiate help provided. Secondly, reading these kind of articles also form a danger in itself for me because of the information-hungry nature of my addiction since there are so many other links to click on, and keep clicking on, and comments to read and so forth. And reading on the internet for me often comes more close to the act of whatching television since, in contrast with reading a book, I tend to eatherwise just skim over the texts or read them half-consciestly in order to get to other pages that might be interesting or I just stop reading half-way through to just click on a link.
However, I still want to thank the blogger for his attempt to help us tv-junkies. It looks like he has managed to help quite a few =) And also for his time and energy and commitment. And not to forget for the good tips he has still given me! ;-) Cheers!
I’ve read it just out of curiosity. I’m not a T.V. addict, but it’s so well written and so well explained that I’ve enjoyed it very much. You did a very good job.
Thanks so much Claudia :-)
Thank you for this post. I am so grateful to see so many other persons realizing this cultural and personal problem, and that ‘I am not alone’ in my own struggles in ridding this addiction. I, like many others, use it to escape from the immense pressure and work that I actually should be doing. If I just did the work, I wouldn’t feel the stress! It is an awful spiral, for sure. Thank you for the post, and I look forward to the book.
My pleasure Sarah. Glad it was useful for you :-)
Thanks for this post! I have a serious problem with this (i’d estimate at least 30-35 hours per week, more if i’m off work at all). I’ve been looking for help with it, yours is the first post to address the issue of using TV to hide from problems, so thank you for that, it definitely hits home.
My goal is to only watch things that i’be recorded or have on DVD, which would/should reduce the time ALOT!
My pleasure Steven. Thanks for the kind words, and I’m glad the article was useful for you. Please reach out if there’s any way I can perhaps support you.
I’m struggling with TV addiction in the form of streaming media on the internet. It concerns me that it’s not clearly identified as a serious issue in this culture. it’s one of most insidious addictions out there, and it’s only getting worse. Binge watching is now normative, and people ruefully acknowledge watching an entire season of something in one sitting. Yet, I can’t find any 12-step programs for it. I haven’t found one article on the web that specifically identifies streaming streaming media addiction in a serious issue; the closest I find are articles about internet addiction (gambling, porn, etc.)
I went to a therapist for a while who, when I talked about my streaming media addiction, remarked, “Well, it could be worse. It’s not alcohol or drugs.” She clearly doesn’t get it. Sitting in one place and keeping your eyes focused at the same distance for hours on end is hardly different that sticking a needle in your arm and pumping yourself full of something that knocks you out of hours on end. TV/internet addiction may not be as obviously harmful in a physical sense, but it is just as bad as physical substances in the effect it has on your physical, emotional, and social self over time.
Thank you for blogging about this. It’s a national epidemic, in my opinion, with media moguls gettin g rich off of preying on people’s need to escape the stress of contemporary life and cope with alienation and depression.
Thanks for the input Laura. I think because there’s no stigma attached to watching TV – as there is with many other addictions – it’s not seen as a real problem.
Still, I agree that it’s a larger problem than most people realize.
Yes, you are right Michael. I used to watch TV for 8 hours per day, but since 4-5 years I have not watched TV because I got internet connection (for work purpose), but still I keep watching videos on internet and fantasize a lot and that has affected me a severely. Now I am not feeling like doing anything, nothing interests me now. My brain has gone numb to real life situations, activities, hobbies, etc…. Even when I am with my friends I don’t involve myself in talking, playing or doing what you like. Only while watching movies and videos I feel good and other times I just feel lost, depressed, full of anxiety.
I have done much research into it. Intellectually I understand, but emotionally I still feel the same.
It has become a habit of feeling and thinking in that way, but recently I have joined a gym and I am trying to be consistent.
Thanks for the candid response Kedar. Based on what you’ve written, you seem to have a good understanding of the dynamics involved in this condition. I especially appreciate your comment about the “habit of thinking and feeling.” This is exactly how I see and experience it. Habitual thoughts lead to habitual feelings and eventually habitual actions.
The good news is that we can create new habits of thinking, feeling and behaving. It does take some time and effort, but it can be done, and I applaud you for taking steps to do so. I encourage you to keep moving forward. I also encourage to think more about your life purpose. What do you want your life to be about? Who do you see yourself becoming as you continue to grow? What do you hope to contribute to the world over the many years you have left in this life?
I appreciate your website. Today I read an estimate that between 2% and 12% of American adults have a serious problem with TV, watching an average of 56 hours/week. I am grateful that when my wife and I were dating back in the 60s that we agreed to try married life without a TV. Since 1968 we haven’t owned a TV set. Our kids learned to do some of the things we did before our parents got a TV, like play hide-and-seek, read books, have dinner conversations. Not only did we “save” all that time but also added many quality events. BTW I do have serious problems with other substances and activities and am in recovery for several of them! Thanks again for your website. If it just helps one person, its worth it!
My pleasure Bartelby. Thanks so much for your input. It’s amazing that you and your family have lived without television for so long.
That 3 month stat at the beginning of your article blew my mind! That’s one quarter of your life. Great incentive to kick my telly addiction. Thanks
Yea, it blew my mind too.
Thank you Michael for this post, I’m currently 27 and have been suffering for I believe 15 years with this. I used TV as an escape from the problems I was having at home with my parents divorce and obviously starting a bad habit as a child is very difficult to break as an adult. I have a friend who also doesn’t own a TV and only watches one program which she watches religiously, I often wonder how she does it and also envy her for it.
I’ve always known that I was addicted to TV but no-one had ever given me tips to overcome it, if anything my friends and family would rather joke about it or tease me that I get sucked into the story.
I have so many unfinished personal projects that have gone to the wayside because I’d rather switch my mind off and go into a fantastical world of supernatural beings or get caught up with an on screen romance which leaves me feeling depressed as I am currently single, but keep making excuses to not get out there and start dating.After reading your post I now have hope that I can overcome it, I just hope that I can persevere. I must admit that it is nice to know that I’m not alone in my struggle, I always just thought that I was weird or something was wrong with me.
Thank you again.
Thanks for sharing this Kristen. More than 3000 people (and growing) visit this page each month, looking for information on TV addiction, so you are certainly not alone in dealing with this issue.
I’m happy to hear it was helpful for you. It sounds like your friend who doesn’t own a TV may be a good person to use as a role model, as Ellen was for me.
In any case, I wish you much success as you begin to deal with this issue. Please let me know if there’s any way I might support you.
Thank you so much for this article. I have been dealing with TV addiction for about 4 years now, and I am currently 16 years old. I need to stop watching TV all together because it has extremely affected my school work. It has also made me aggressive and stay home from school. I have wanted to talk to my mom about this, and I have but she doesn’t understand it’s a real addiction. Thank you!! I hope to get better!
You’re welcome Katie. For what it’s worth, there are many people who don’t view it as an addiction, including the mental health community.
I recommend you check with your parents beforehand, but you might check out this website: http://www.smartrecovery.org/teens/
I wish you well. You have an amazing life ahead of you, and it’s up to you – with support from your friends and family – to make it a reality.
Hi, great post! My personal addiction is watching tv series online. Especially when I have to work on the computer at home, I often can’t resist the urge to watch another episode (and another, and another etc.). Of course this makes my work suffer a lot, and it’s even resulted in me staying home from work, because of the combined shame and depression over being behind on work, and wanting to watch more stupid shows. Two years ago I stopped watching streaming for the summer months (3-4 months I believe) and it was great! But since then I never had such a long break from it. Right now I’m trying to make this day 1 of a (hopefully long) break from streaming. Like Mandy I think for me cold turkey is the way. The thing I’ve found to replace streaming while sitting on the computer is making sure I’m listening to some nice music. Also like Mandy, I don’t get addicted to career talks/ted talks/documentaries, so I think I’ll allow myself to watch those (though preferably not when I should be working). Watching together with others, in moderation, also shouldn’t be a problem.
I’m glad I found this post. I’m really surprised there are not more forums/groups around on the internet for people struggling with TV/streaming addiction or addiction-like situation. Are most people still in denial? Or is it because only a few scientists, therapists and doctors do recognize it as a real addiction? I didn’t dare to post to the Gaming Addiction forum I came across, because my addiction (at least, it has all the traits of an addiction) is not thought to be as serious as gaming addiction, even though it has many things in common with gaming addiction. TV-addiction not being labeled a real addiction makes me feel like even more of a weakling not being able to kick it. At least those struggling with gambling or gaming are fighting something known to be a boa constrictor, while I’m being held in a strangle-hold by the earthworm of TV-addiction…
Thanks for that very thoughtful response Clara. This article gets well over 2000 views per month, so TV addiction is a bigger problem than many people realize. Certainly bigger than an earthworm :-)
I used to watch 9 hours a day. And some times I still do. Though now it s more like 5 which is a great improvement. But it’s been 8 years.
I want to sit in a comfy chair and read, but im home alone. How do you not reach for the remote, and need the sound of the people in that box? How do you have the strength to sit in the comfy chair in silence and read?
Hi Anne. Yes, 5 hours is certainly an improvement over 9 hours.
I’d suggest keeping a daily log to track your television watching. Set a goal to reduce the amount of TV you watch each day/week. Start small – shoot for a 10% reduction or 10 minutes per day. Even 1 minute per day is an improvement. Small changes add up over time and they are more sustainable.
I’m not sure if your questions were rhetorical or not, but here are some ideas.
How do you not reach for the remote and need the sound of the people in that box?
1. Hide the remote control, or place it somewhere that makes it difficult to get your hands on it.
2. Remove the batteries from the remote control.
3. Get rid of the remote control.
4. Find something better – more interesting, more fun, more fulfilling, etc. – to do with your time than watch television.
5. Practice being in silence. Learn to meditate … see How to Meditate Daily for a great beginners guide.
How do you have the strength to sit in the comfy chair in silence and read?
Actually, it’s not about strength. If you are relying solely on willpower to change any behavior, you have already lost. I’m not saying willpower is unimportant, but it’s only one tool in your behavior change toolbox.
Thanks so much for writing this diary because I can totally relate. I spend 4-5 hours a day watching tv, and I’m currently studying a Law degree and do not have enough time in my day. So I have decided that I defiantly need to change my ways. Would you be able to go into more details about how you reduced your watching hours. Surely it’s not as easy as turning off the T.V.
Sure, see this comment for some tips.
I’m currently struggling with this addiction. It’s debilitating. I can’t seem to stay focused on anything else. My school work falls to the wayside. My girlfriend points out how much of a negative effect it’s had on my life, something I realized long ago but haven’t taken any steps to resolve. I keep telling myself one more episode but it never stops with just one or two or three. I don’t want to continue with this kind of life. I used to be able find a balance between work, school, exercising and t.v., but I’m sure I no longer have that balance. T.v. is what I look forward to everyday. It’s what I wake up to and when I leave the house I can’t wait to get back to watch the next episode. Sometimes I don’t even wait. I watch Netflix on my phone while driving. I realize that danger but I rationalize by saying i’m a good driver and I can pay attention to both. I am envious of those who watch little to no t.v. Hopefully i’ll be able to take what you’ve done and do the same for myself. Can you tell me how you began to ween yourself off of t.v.?
I’m sorry to hear of your intense struggle with this Richie. There are several things I did over a long period of time that helped me create a healthy balance with television. Currently, I watch less than 10 hours of TV per week, and that’s only Netflix or Redbox movies. We no longer own a television, nor do we subscribe to any cable television service.
Here are some things that helped me:
1. I started monitoring how much TV I watched per day. I kept a simple written log and wrote down how many hours of TV I watched the prior day. After a week of doing this, I set a goal to reduce my TV time by a certain amount each week.
2. I realized how much of my life I was wasting watching television. I mean really, what long-term gain is there from watching another episode of whatever. It might make you feel good in the moment, but tomorrow, you’re no further along the path to creating a happier, healthier, more prosperous life than you were yesterday.
3. I realized I was using television as an escape mechanism, and I started looking at what I was trying to escape from. Ultimately, I realized I was trying to escape from life and the larger, more meaningful role I’m called upon to play in the world.
And by the way, I believe we’re all called upon to make a difference in the world, one way or another. Some answer the call. Others ignore it. I stopped ignoring it.
4. I learned as much as I could about addiction, including the social, cognitive and physical underpinnings of the addictive process. Much of the problem lies in your brain chemistry (physical), but also how you think about yourself and the world (cognitive), as well as your social life (or lack thereof).
I have more to say about this, but I’ll stop here for now. I hope you find it helpful.
Hey, great blog! There’s really not enough about TV addiction out there. I just started a TV detox myself, but I went the cold turkey route. The weening route just didn’t work for me because I kept lapsing back into binge watching. I definitely felt a crazy amount of withdrawl symptoms at first, but now, 2 months in – the draw is still there but not as strong. Hopefully it goes away altogether soon! Like you, I’m definitely reading and exercising more, as well as listening to audio books and practicing my craft (I’m a songwriter/piano teacher). I thought about weening TV back into my life after the “cleanse” but I’m honestly not sure if that’s even wise. Like for AA, former alcoholics are reminded to forever say “I AM an alcoholic” so they never start down that path again. I’m inclined to say it’s the same for TV addicts, but of course much less serious consequences. But anyway, I thought I’d share my basic two rules of thumb in case you might have some thoughts or it proved useful to anyone.
1) The only programs I can watch on my own are short documentaries, Ted Talks, or career related videos. For whatever reason, I don’t binge watch those.
2) I can watch anything with friends or loved ones, but they have complete control over when the TV goes on and off. (I can’t even touch the remote!) Luckily for me, of course, my boyfriend, family, and friends are not addicts – so I think this step would be harder for those who live in a TV addict household.
Thanks for the kind words and the great info Mandy.
Ellen (my partner) and I recently eliminated cable TV service altogether (saving about $1200 per year). We only watch movies from Redbox or Netflix now. I’d guess we’re down to less than 8 hours of TV per week. It’s a wonderful thing.
I have a crippling TV addiction. This is perharps the most important year of my life , i am going to give my medical entrance exam and i just cannot bring myself to study for it . The course load the so much , the compettion is too much and i understand that if i dont study now life is going to get tough but all i do is tune out reality and sit watching that idiot box
Sounds like there’s a lot of pressure on you, Aakanksha. I know television can often feel like a stress management mechanism, and in moderation, I think it can be. Based on what you wrote though, it seems you are using it as an escape mechanism. I’d like to offer you a silver bullet to help you resolve the issue, but unfortunately, there isn’t one.
Thanks for the support though.. When i tell people about my problem they basically laugh at me!!!! The past few days i have been trying to develop a sort of day planner to minimise the distraction and increase productivity. Its nice when someone is or has faced the same situation . Sharing things helps me get back on the track !! : )
Good for you. When I was weaning off TV, I kept a simple spreadsheet to track how many hours I watched per day/week/etc and would set goals for myself. Tracking your behavior – especially a behavior you want to change – is a great first step. There’s actually a good deal of research that backs it up to. Will have dig that out and write an article on it.
Thanks for these words. I know this is a big problem for me. I was able to use television as a kid to escape but I’m not a kid — far from a kid — and I’m still using it to escape. I have so much more to do and offer but all I do after work is plop into a chair and watch TV. I am making a commitment to get out of this cycle. Your words have helped. Thanks again.
My pleasure Mary. Glad my words helped, and thanks for the feedback. Please let me know if there’s any way I can support you :-)
I have lived without a TV since 2011 when I started living alone. I get all my TV shows on DVD or as files shared with others on thumb drives. Without TV, I schedule my favorite shows to my free times, such as in the late mornings, when I am through with work, and have a whole hour to zone out. Thank you for sharing.
Hi Kwena. Thanks for the comment. Lately, I’ve also been considering getting rid of the TV altogether. Ellen and I usually watch less than 10 hours per week, and it seems like maybe it’s time to let it go.
Couldnt agree more with u… life’s definitely better without TV… why watch an experience, when u can live it!
Thanks Vinita. Very well-said :-)
That is just what I tell all my chemistry students talking about Breaking Bad.
I hope you aren’t telling your students to cook and sell meth… (I’m joking)
Haha.
Actually I did the same. Before 2012 I lived without tv. But then when I moved at my own, I was tired to listen: why you live w/o TV, everyone have it. Everyone. Get one. Then I did it, just not to hear this junk again. But then when you have purchased TV, you need to use it? Yes and I paid for Netflix. Then I noticed I sit on Breaking Bad for 5 hours day doing nothing. This year I got bored by this as I don’t even enjoy watching series/movies, as I have dance music with me.
This week I was adding a TV for site to get stuff selled. Immediately men contacted: I want this tv. In hour no TV. And now I’m so happy! Because I canceled Netflix, I have time for music I love the most – I find myself a lot more outside enjoying summer. I choosed to quit with series and movies completely. I still have cable option, as in rental housing you can’t save money with this, as it’s already included to month fee no matter if you use cable service or not. But I have cable modem in use, so it’s like ok :)
I really suggest to do this, as now I even don’t eat potato chips, when I’m not on TV. It saves me a lot from food of waste, I do home food and I’m happy with that. Now I have also time to do my homeworks without problems, as I don’t have to sit behind my TV hours in day. Because if you stop using your TV, you will immediately find other stuff what to do outside/inside. It’s a better life. And now no matter what others will say, I live my life. I don’t care what other will say when I have no TV anymore. I don’t want to watch characters living their lives, I want to live my own life! Cheerz and have a great time w/o this waste of life.
That’s a perfect testament to eliminating TV from one’s life, Jyrid. So happy for you, and thanks so much for sharing your experience. I’m sure it will help support and inspire other who read it.
Very well said Jyri:d!!!! I agree 100%