A few years ago, I was deep in the Netflix rabbit hole—one episode turned into another, and before I knew it, hours had slipped by. It wasn’t even about the show itself—it was the routine.
I’d sit, binge-watch, and let the hours vanish. But there was this moment, like a lightbulb flicking on, when I realized: “What am I doing?”
I wasn’t gaining anything from it. I wasn’t moving.
I put my shoes on, grabbed my water bottle, and made the choice to head out. Not because I was fired up or motivated, but because I knew I needed to. I was tired of letting comfort run my day. And that simple decision to break the habit of Netflix helped me take back control.
Let me share with you some practical advice on how to make a similar change in your life.
Overcoming Excuses — The First Step
I’m not going to lie: doubts hit me hard that day.
“What if I’m too tired?” “What if I don’t make it a mile?” T
he usual fears crept in. But then I thought back to why I started running in the first place.
It wasn’t just about fitness. It was about that feeling after a run—clear-headed, energized, like I had reset my mind and body.
So I told myself, “Just run for 10 minutes. That’s it. Just get started, and if you want to stop, you can.” Simple. No pressure.
And you know what? I didn’t stop. I kept going.
How to Break the Habit of Endless Screen Time and Start Running
If you’re stuck in a cycle of binge-watching TV, jumping into a run might seem daunting. But it doesn’t have to be. Here’s how I got started:
- Set a Small, Realistic Goal. Don’t think you have to run a marathon right out of the gate. My first goal was 10 minutes. I promised myself that if I didn’t feel like running anymore, I could stop. Turns out, once I started, I didn’t want to quit.
- Make It a Daily Thing. It’s easy to make excuses if you don’t have a set time for running. After work, I made it part of my routine—same time, same route. Eventually, it became automatic. I didn’t have to think about it anymore. I just did it.
- Combine TV Time with Running Time. Don’t want to miss your favorite show? Go for a run first. It’s a simple trick I use: get the run in, then reward yourself with an episode of whatever show you’re watching. The feeling of accomplishment from running makes your break even sweeter.
- Track Your Progress. A tracking app can really help you stay motivated. Apps like Strava or MapMyRun let you see your improvement. It feels good to watch those numbers go up. It’s proof you’re making progress, even when the run itself is tough.
Turning That First Run Into a Habit
That first run was a game-changer, but it wasn’t magic. It didn’t make running easy forever. It took time to build it into a habit. But once I started feeling the benefits—mentally and physically—I wanted more.
Running didn’t just become something I did; it became something I craved.
Over time, I stopped putting it off. No more “I’ll run tomorrow.” It became part of my day, no excuses. The habit didn’t form overnight, but once it did, it was something I could count on.
It wasn’t just about burning calories. It was about feeling refreshed and clear, about having a moment of peace in the chaos of life.
The Bigger Picture: Running Became My Reset Button
As I kept running, I started seeing how much better I felt. I wasn’t just getting in shape; I was transforming mentally. No longer was I using TV to escape. Running became my escape—my way to clear my head, reset, and focus on something that made me feel alive. It was the reset I didn’t even know I needed.
I stopped using TV as a crutch to fill empty time.
Instead, I’d try spending that time either running or doing something active, and the benefits went beyond just fitness.
It was about intentional time management, making better choices about how I spent my day. Running made me feel in control again, and I’ve never looked back.
Over time, I stopped mindlessly scrolling or binging shows. I realized how much time I had wasted, and running gave me that time back. It wasn’t easy, but once I made running a habit, I started seeing how much better I felt about my time. Now, I use my time intentionally—not just on the couch but doing something that makes me feel better.
Final Thought
If you’re stuck in a Netflix loop like I was, it’s time to make a change. Start small. Run for 10 minutes, then see how you feel.
Make running a part of your day, and slowly, it will become something you don’t even have to think about.
It’s not about being perfect. It’s about showing up and making one small choice at a time. And when you do, you’ll realize the power you have to change your habits for good.