You have read (or watched, if you’re a T.V. freak like I was) the research about the negative effects of too much television, consequences reportedly range from inhibition of brain function to obesity from inactivity. But, how do you let go of something that has played such a large role in your life quite possibly since the moment it started?

There are two ways: slowly wean yourself off the set, or just toss it out to the curb. Of course most people will want to watch television or movies at home at least sometimes, including myself.

What I’m talking about is finding a balance between spending hours on the couch with T.V. dinners and curtains drawn, and throwing all five televisions you own into a dumpster. I’ve found a way that has worked for me (and my at-first-reluctant husband), and you may find some of these strategies can help you unchain yourself from the box.

Here’s my big revelation

Ditch the cable or satellite. Now I know all the arguments, but trust me, if you really want to reduce your T.V. time—do it! My initial shot at justifying cable despite our agreement to watch less T.V. was to argue that our most cherished cable channels are educational (well, most of our most-cherished cable channels are anyway).

My husband and I watched all the medical shows and history programs constantly. Of course, we also watch the extreme reality shows, cooking shows, home renovation shows, travel shows, premium channel movies, dog shows, news channels, etc., etc., etc. The fact is, however, no matter what you favorite genre of television program, you can get a taste of it on local channels. Granted, I can’t spend four hours watching “Dawson’s Creek” reruns now, but I can finally see that that’s a good thing. There are benefits to ditching the cable!

I have gained $85.00 a month to spend on new pants, since mine are getting looser. People are impressed with my conviction (and probably pity my husband). I have time for real life! But, what will you do instead of watching T.V. when you need to unwind?

Be Prepared

Prepare yourself with alternative activities before you cut the cable cord. I ordered a few magazine subscriptions for one thing. Let me explain why magazines. As a teacher, I read picture books every day. They are short, to the point, and all too often use uninspired language. (Sound like your favorite television show?)

I should probably not admit this, but I had gotten to the point that it would take me an entire school year, August to May, to read one or two novels. No time to read when the box is glowing all evening. During my summer weeks off, it was hard to get into reading, being so out of practice. I had reader-ADD. So I found a happy medium between television and classic literature—magazines!

Of course, most magazine articles are like picture books (short, to the point, and written in uninspired language), but they have to be better for the brain than watching old episodes of “Coach”. Besides, magazines were my stepping stone on the way to once again being a regular reader. (Teacher Soap-Box 1: If your kids see you read regularly, they will be readers. Reading will improve their vocabulary and help them perform better on standardized tests. If you don’t have kids, your friends will be impressed and come up with new nicknames for your well-read self.)

When you have gotten into the habit of reading the magazines on the porch rather than watching television on the couch on Saturday afternoons, upgrade to books. Try different genres until you find a type or author that you can’t put down, and reading will be as satisfying as watching television most of the time. Honestly, I think reading is more relaxing as well. You really can’t multitask while reading (unless you get books on tape, another stepping stone) so it is personal, quiet time.

Think About It

Now, because reading does tend to be quiet and personal you probably will want to think about couple or family activities to do in lieu of television as well. Of course you can get audio books and listen together, but that’s a little weird, so think about active activities. My dogs are quite happy without T.V. because they actually get to leave the house and go on walks regularly now.

If it is cold or rainy, they have play time in the house for a while each evening. But, a walk or game of fetch really only take the time of about one sit-com. Take up a sport, embark upon a home improvement project, or start making home brew. Whatever floats your proverbial boat. I have already confessed that we did not throw away the T.V. sets, and we do watch some shows regularly. However, the line up is much shorter than with cable and I feel much less “obligated” to run to the living room at a designated time since I’m not paying for the channels.

I bring this up because it has liberated my inner chef. I’m tired at the end of the day just like everyone else, but I also actually like to cook. Without the strict television schedule, my husband and I are doing a lot more cooking together, and are getting pretty good at it.

If you have kids, please include them. (Teacher Soap-Box 2: cooking teaches lots of skills like counting, measuring, reading, and my favorite, FOLLOWING DIRECTIONS, just to name a few.) We also actually use our dining table rather than T.V. trays, which is good because furniture is expensive and using it three times a year is really kind of sad.

What ever your reason for making the change or your choice of replacement activities, the decision to let go of some or all of your beloved television watching is a challenge. I understand the comfort of the glow and habitual program watching, but I promise letting go of some (or most) television time is worth it.

Whether or not you are concerned about the sedentary factor, take political issue with program content, or are concerned about the financial drain of having 300 channels, it is without question that a lot of Americans watch way too much television. I really did. Once you make a conscious effort to separate yourself from the bonds, you will find you have a lot more free time to deal with other things in your life. I have actually got a portfolio, a new deck, and a relatively clean house because I broke the sit-and-watch routine!