How I Reduced Binge Watching

I’ve been trying to stop binge watching for a long time and I still do it sometimes.
So I asked myself, “Why does this keep happening?”

When I really looked at it, I realised something important.

When I feel emotionally uncomfortable or mentally exhausted, my brain looks for easy comfort.
Watching movies helps me switch off.

Back when life felt heavy and I didn’t feel emotionally supported, binge watching became my way to rest.
My nervous system would go into freeze mode.
No thinking. No feeling. Just numb and quiet.

It wasn’t a bad habit.
It was a self-protection strategy.

My habit loop looked like this:
• Cue: feeling overwhelmed, overthinking, mentally tired, no motivation
• Behaviour: watching movies
• Reward: numbness, relief, rest for my brain and body

My body learned, “This is the safest way to recover.”

So instead of fighting the habit, I asked a different question:
“How can I meet the same need in a healthier way?”

Here’s what’s been helping me reduce it:

I tell myself, “I’ll watch just one movie.”

And sometimes, I replace part of the habit with:
• reading a book that’s actually fun
• watching educational or meaningful videos
• playing with my bunny
• doing something that doesn’t use my brain much

Unwanted behaviours often stay because they once kept us safe.
Healing isn’t about forcing them away.
It’s about finding new ways to meet the same needs.

Small progress really matters.