A MeaningfulExistence

Just for Today · Day 6 of 31 · 2 min read

Day 6: No TV (or Streaming) for Today

Day 6 of the Just for Today Challenge: switch off TV and streaming for one day, notice what fills the gap and decide how much screen time you actually want.

By the A Meaningful Existence editors · Updated

In short

Go one day without television or streaming video. Plan something for the time you'd normally watch, and notice how your evening, mood and sleep feel. Then decide what you want to keep.

Television used to mean a box in the living room. Now it means streaming on phones, laptops and tablets, autoplaying one episode into the next. Today's challenge is a simple experiment: no TV or streaming video, just for today.

This isn't an argument that television is bad. Good shows are a genuine pleasure, and relaxing in front of something you love is fine. The goal is to notice how much of your viewing is chosen and how much is habit.

Why try it

Screens fill time very efficiently. In the US, the Bureau of Labor Statistics' American Time Use Survey has consistently found that watching TV is the leisure activity people spend the most time on, typically averaging more than two and a half hours a day among those surveyed. Even if your own number is lower, it's worth asking whether that time is buying you what you want.

A day off gives you a clean comparison. You'll find out what you do instead, how you feel, and whether you miss it.

Plan for the gap

The hardest moment is usually the early evening, when you'd normally sink into the sofa. If you haven't planned anything, you'll likely end up scrolling your phone instead, which defeats the purpose. Before the evening arrives, choose something to do:

  • Cook something slower than usual.
  • Read a book or magazine.
  • Call a friend (day 8 is phone a friend, so this is good practice).
  • Go for an evening walk.
  • Play a board game or cards.
  • Work on a hobby, or start one.
  • Take a long bath and go to bed early.

For households

If you live with others, ask whether they'd like to join in. A screen-free evening together can feel surprisingly festive, especially with a game, a shared meal or a walk. If they'd rather not, find a different room and do your own thing without resentment.

Notice what happens

Pay attention to:

  • Your mood. Restless, relieved, bored, calm?
  • Your evening. Did it feel longer or shorter?
  • Your sleep. Many people find they fall asleep more easily without a screen late in the evening.
  • What you missed. Specific shows, or just the habit of having something on?

Afterwards: choose, don't drift

The aim isn't to give up TV forever. It's to watch on purpose. A few habits help:

  • Decide what you'll watch before you turn it on, rather than browsing.
  • Turn off autoplay in your streaming apps.
  • Set a "last episode" time and stick to it.
  • Keep one or two evenings a week screen-free.

Today's challenge

No TV or streaming video for one day. Plan an alternative for your usual viewing time, and write down how the day felt.

Related: take a break from the news and garbage in, garbage out.

Sources and further reading

Questions people ask

Does YouTube or social video count as TV?

For this experiment, yes. Any streaming or autoplaying video counts, because the habit you're testing is the same: settling in front of a screen by default. Podcasts and music are fine if you'd like some background sound.

What if I live with people who want to watch?

You don't need to impose the rule on anyone else. Spend the evening in another room, go out for a walk or a class, or suggest a shared game or meal. Some households enjoy one screen-free evening a week together.

How much TV is too much?

There's no single number. A better test is whether your viewing is chosen and enjoyed, or automatic and followed by regret. If it regularly crowds out sleep, exercise or time with people, it's worth cutting back.

Keep reading