We've all been there - it's Friday night, you have no plans, so you decide to watch "just one more episode" on Netflix. Before you know it, it's 4 a.m., and you've blown through an entire season in one sitting! Binge-watching can sometimes be fun, but it can quickly become an unhealthy habit if left unchecked. In this article, I'll provide some tips on how to break the binge-watching cycle for good.
The lure of the 'next episode' button
Netflix (and other streaming platforms) is designed to keep you watching. The end of each episode commonly ends on a cliffhanger, tempting you to immediately click on the next episode. Recommendations for what to watch next automatically start playing after the credits. It's easy to keep going down the rabbit hole, losing track of time. But there are ways to counteract these tricks and resist the urge to binge-watch for hours.
Tip #1: Set a time limit
Only allow yourself to watch 1-2 episodes per sitting. You can even set a timer on your phone to alert you when the time is up. This will prevent you from continuing to watch episode after episode out of habit. When the timer goes off, close Netflix and find something else to occupy your time.
Tip #2: Create a 'stopping point
Don't finish an episode right as a cliffhanger hits or end on the last episode of a season. These are natural temptation points to immediately click 'next episode'. Stop at least 1 episode earlier, so you're ending on a less intense point and are less pulled into continuing.
Tip #3: Watch with others
Binge-watching alone makes it easier to plough through episodes quickly. Watching with a friend or significant other makes you more likely to take breaks and chat between episodes and prevents you from having complete control over when to click next.
Tip #4: Add Variety
Switch up what types of shows you watch so you don't get sucked into one storyline. Consider throwing in a movie, documentary or light-hearted comedy special occasionally. This prevents you from obsessively following just one plotline that leaves you always wanting more.
Tip #5: Delete the app
If you lack self-control, try deleting the Netflix app from your devices for some time. Out of sight, out of mind. This removes the constant temptation and habitual cue to check in and start watching.
Why do we binge-watch?
Before getting into more tips for ending mindless Netflix binges, it helps to understand why we binge-watch in the first place. What needs is this habit trying to fulfil?
We crave an escape:
The immersive fictional world can feel like a welcome distraction and release from real-life stressors. However, it's important to cultivate other relaxing habits that don't involve screens.
We fear missing out:
With so many acclaimed shows on demand, there can be pressure to quickly get through them and stay part of the cultural conversation. But only some people can reasonably watch everything available. Prioritize quality over quantity.
Cliffhangers create urgency:
Episodes often end in suspense to hook you into watching more immediately. Recognize this as a pressure tactic and resist urgently clicking 'Next Episode'.
Shows provide social connections:
For some timid people, shows can feel like comforting friends. But real human connection is irreplaceable.
We crave the dopamine hit:
Binge-watching stimulates the brain's reward pathway. Mix up activities to get your dopamine hit elsewhere.
Tips to limit binge-watching
Now that you know why it's so easy to get sucked into binge-watching, here are some additional practical techniques to help you watch shows moderately:
- Set a schedule - Only allow yourself to watch on certain days and for limited time blocks. This contains viewing to designated periods.
- Watch first thing - If you watch, do it first thing in the morning or right after work before any other activities. Less likely to go late into the night.
- Note show length - Pay attention to the episode length before clicking play. Only start 60+ minute episodes if you're prepared to commit the time.
- Remove autoplay - Turn off Netflix's autoplay feature so the next episode doesn't start automatically without your consent.
- Hide your favourites - If your goal is to stop bingeing a particular show, hide that show from your main Netflix profile view to reduce temptation.
- Find a substitute - If you binge-watch at night, replace it with a new routine, like reading or listening to a podcast.
- Go device-free - Take your binge-watching out of your hands by keeping your TV room or bedroom device-free. This limits easy access.
Binge-watching may be filling specific needs like relaxation, distraction or excitement. When you reduce your Netflix time, replacing it with other activities that fulfil those needs more healthily is essential. Here are some ideas:
- Reading - Get immersed in a novel, transporting you to a different place and giving your eyes a break from screens.
- Puzzles or Lego sets - Keep your hands busy and provide that same dopamine hit of progress.
- Crafts - Express your creativity through knitting, jewellery-making, painting or woodworking.
- Board/card games - Play interactive games that engage your brain, often socially.
- Writing - Channel your thoughts and feelings into a journal, short story or poem.
- Exercise - Release feel-good endorphins and relieve stress through working out.
- Cooking/baking - Whip healthy recipes to nourish your body and take pride in your creations.
- Nature walks - Breathe fresh air, detach from technology and appreciate the outdoors.
- Meditation - Clear your mind, practice mindfulness and lower anxiety.
- Meet up with friends/family - Prioritize enriching face-to-face interactions with loved ones.
Breaking any habitual pattern can be challenging. Here are some final tips for staying motivated and committed to cutting back on binge-watching:
- Remind yourself of the benefits - more free time, less guilt, and more restful sleep!
- Recruit an accountability buddy - check in with each other on your progress resisting Netflix.
- Post inspirational quotes where you'll see them - "Life is not measured by the number of breaths we take, but by the moments that take our breath away."
- Keep a binge-watching diary - note each time you do it and how you feel afterwards.
- Reward milestone achievements - treat yourself after 1 week, 1 month, etc., without bingeing.
- Focus on goals - visualize significant picture results like more family time or finishing a project.
Binge-watching can seem fun and harmless on the surface, but it can quickly become an unhealthy habit over time. You can strike a healthier balance by setting limits, being mindful of triggers, substituting new activities, and staying focused on your goals. Break the binge-watching cycle and reclaim your precious free time to live your best life! You are in control of the remote.
Conclusion
Binge-watching is an easy habit to fall into, but we can break the cycle by being mindful of why we do it and having strategies to stop. Aim to watch shows intentionally, not compulsively. Moderation and variety are key - Netflix can be part of a balanced media diet instead of the whole meal. Implement techniques like setting a schedule, substituting new hobbies, removing autoplay and finding an accountability partner. Take back your evenings and weekends to spend quality time on what matters most. Refrain from binge-watching becoming mindless leisure-savour entertainment as a chosen activity, not a default. Your downtime is precious - invest wisely in activities that nourish your body and soul.