Totally relatable! The key isn?? cutting out binge-watching??t?? adding intentionality. Try the '90-Minute Rule': set a timer for 90 minutes (roughly one episode + buffer), then take a mandatory 15-minute break where you step away from screens, hydrate, and do a quick physical reset (like stretching or walking). Pair this with pre-commitment tools: use browser extensions like LeechBlock to auto-pause your streaming site after your planned watch time, or enable iOS Screen Time or Android Digital Wellbeing to set app limits. Bonus tip: keep a small notebook by your couch??ot down one thing you??l do *after* your session (e.g., 'reply to Alex?? email') to create a mental handoff back to real-world tasks.