“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
I have no way to prove this, but I’m sure it’s true: nobody on their deathbed ever wished they’d spent more time watching TV. That’s mainly why we no longer own a television. Life is short, and there are far too many activities that are more important and fulfilling than sitting in front of a television for hours on end.
That’s not to suggest you should eliminate television from your life completely. But over the last few years, I’ve come to see it as something that’s best placed at the edge of life, rather than the center.
I didn’t always feel that way. In fact, there was a period of my life when I wasted nearly six hours of my day watching television.
When evening rolled around, I’d park 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 and me still feeling tired.
When you do the math, it’s rather shocking. Six hours per day adds up to 2190 hours over the course of a year.
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 Addiction
Although I failed to acknowledge it at the time, it’s clear now that watching television had become a full-blown addiction for me. An escape mechanism from the deeper wounds, challenges and problems I was refusing to deal with in my life.
I used TV to distract myself from the shame and embarrassment I felt about some irresponsible financial decisions and their resulting fallout. I used it to avoid facing my fears about stepping out into the world, connecting with others and fulfilling the higher purpose to which my soul was calling. I used it to fill the void of an otherwise empty life; a life barely lived by a soul knocked to his knees and struggling to get up.
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 .
“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.”
Robert Kubey and Mihaly Csikszentmihalyi, Scientific American (emphasis mine)
First Steps on My Journey to Recovery
Fortunately, I met Ellen, my life partner for the last six years. When I met her, she didn’t even own a television. This puzzled me. What does she do for entertainment, I wondered. How does she get the news? 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 type of 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 dreadful 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 Overcame TV Addiction and Reclaimed My Life
“It’s time to make a commitment to engaging in your life, achieving your goals and enjoying the journey. Time is too precious to waste.”
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 at that point. So, while my heartfelt vision statement was a great place to start, I knew it was going to 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 Spend Watching Television
When I first started on the road to recovery, I kept a daily, written log to document the number of hours I spent watching television each day. This helped me see exactly how much of my life I was wasting. It also helped me see where I could eliminate some 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
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 to 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
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 made popular 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.
- 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 valid alternative if it’s the middle of the day. But if it’s 8:00 in the evening, and you have nothing else to do, instead of watching TV, why not just go to bed. 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 life. I can attest to this. One of the first steps I took on my road to recovery was to re-initiate my exercise routine, and I’ve managed to stay 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. Its 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.
How to Overcome TV Addiction
Could you use a step-by-step guide on how to overcome TV addiction – a guide based on the science of behavior change, as well as my own experience with overcoming TV addiction?
If so, you’re in luck, because I’ve already started writing it. When it’s complete, I’ll be offering the guide, along with a members-only support forum and weekly group coaching sessions via telephone or Google Hangouts.
Subscribe below, and I’ll notify you when the guide is ready .