Decide on a daily or weekly limit for TV or streaming time (e.g., 2 hours per day).
Choose what you want to watch in advance to avoid getting sucked into random shows.
Set a timer to remind yourself when your viewing time is up.
Have a list of activities ready (like reading, cooking, or going for a walk) for when you feel the urge to binge-watch.
Keep track of how much time you're spending on screen each day to stay accountable.
Remove apps or bookmark pages that make it too easy to start binge-watching.
Share your goals with friends or family who can help you stay on track and provide encouragement.