Countless articles, studies, polls, books, and documentaries have been created for the study on the negative effect of watching numerous hours of television. It is a national and world craze, an addiction to the world you can lose yourself in when engaged in televised dramas, sitcoms, and late-night shows. Granted, there are a lot of arguments for the positive sides of TV, such as:

1. Educational programs for young children that promote learning and growth (e.g. Sesame Street, Blue’s Clues, etc.);
2. National and international documentaries on myriad facets of our world, culture, and society (e.g. PBS, The History Channel, etc.);
3. Immediate notification of news happenings across our country and on international soil (e.g. any news channels, BBC, etc.); and
4. Ability to watch a world-televised event in real time (e.g. The Olympics, The Winter Olympics, etc.).

But, this post is not to argue for the favor of watching more and more TV. This post is about the negative effects of TV and how we are literally sitting on our butts and wasting away precious life energy away. Life energy that could have gone towards: cultivating great relationships, traveling to new destinations, learning a new activity/craft, learning a new language, enjoying nature … as you can see, many, many options are there. You just have to get out of the funk TV has on you and look around to what the world has to offer. And it’s certainly more than what TV has to.

Allow me to illustrate several facts on the destructiveness of one of the most beloved pastimes in history:

1. By the time a person is 65 years old, he/she will have spent 9 years watching TV.
2. Number of minutes per week that the average child watches television: 1,680
3. Number of minutes per week that parents spend in meaningful conversation with their children: 3.5
4. Percentage of 4-6 year-olds who, when asked to choose between watching TV and spending time with their fathers, preferred television: 54%

This is sad. Really sad. When many of us complain about not having enough time (and who doesn’t, realistically speaking?), I ask, well, how about cutting your hours watching TV? Their responses sadden me. People cannot possibly miss the next episode of Lost, 24, or the new season of American Idol. Heaven forbid! Yet, does watching those shows actually add value to your life? Truly? I believe the answer is no, for most.

If you want more time, you’re going to have to cut the cord. It will seem hard and there will be a withdrawal period where you may feel antsy and unsure of what to do with yourself. This is normal. TV is an addiction, just like computer games, Internet surfing, drugs, or alcohol. You can do it cold turkey, and it will be painful. However, it must be done, in order to save yourself.

Here are 4 steps on how to stop watching TV and start having a life again:

1. Cut back. If you’re used to watching 3 hours of TV every night after work, start cutting it back to 2 hours. Use that extra hour towards something useful and productive. Perhaps you can organize your closet. Unclutter an area of your home. Read a book. Do the laundry. Wash the dishes. Go for a walk outside. Play with your kids. Pay your bills. Call a friend. Sleep early. When you realize that yes, time is yours to have and do what you will with it, cut down to only 1 hour of TV. Finally, none at all.
2. Get rid of your TV. Just like that. Sell it at a garage sale. Give it away to charity. Get your life back.
3. Remove rewards until the job is done. Eliminate watching TV until you have a certain goal or project of yours completed. Removing rewards is a great motivation to getting things done. This works time and time again. But only if you have the discipline and focus. Just like a child must complete his or her homework until he/she can play outside, so must you enforce this rule upon yourself. Have that looming paper deadline you must complete for a class? Don’t watch TV until you have your paper complete. Unplug it and move it away from you if you must. Have a goal of doing a major spring cleaning that will take days? Don’t watch TV until every single room has been cleared, cleaned, uncluttered, and organized. Try it. You might be surprised by the effect.
4. Enlist the help of your partner or friend. Just like exercising can be more fun with a work out buddy, slowly removing yourself of your addiction to TV when doing it with a friend can be encouraging. Be positive. Think positive. When you’ve saved 15 hours a week from watching mindless TV, celebrate. Go out for a nice meal. Treat yourself to a little something. But do it together.

So, how did I go from 5-6 hours every night when I was in high school to no TV at all now since 2004 (6 years!!!)?

As a longer post, I hope this brings you much value and realistic steps towards freeing yourself of television and actually having a life. Change can happen. Just believe it and do it.