you will be amazed at how much extra space you have for things & thoughts which are healthy.
the easiest way to do this is to simply get rid of the tv. if you’re not ready for that, try owning only one tv, covering it with a lovely cloth and placing a vase or other ornament on top. then you will have to THINK and make effort before watching. always replace the cober,etc after watching.
also, practice turning it off during something you are watching-just for the space of 3 breaths. look around the room or out a window. then go ahead & turn it back on if that feels right.