1. Create a weekly TV viewing plan.
Sit down and carefully study the TV guide, marking programs you wish to watch this week. Once the plan is set, strictly adhere to it. Immediately turn off the TV once these "scheduled programs" conclude.
2. Read 30 pages before watching TV.
This rule requires reading 30 pages of a book or magazine before turning on the TV. Your reading speed determines whether you'll get to watch TV!
3. Create a "1-Hour Evening Activity Plan."
Create a one-hour evening activity list, jotting down any tasks you can think of: cleaning out the messy cupboard, researching recipes, organizing sewing supplies, etc. Make an old-fashioned schedule and tackle one task each night.
4. Lock in a specific news broadcast time.
Research different news programs and pick the most interesting one at a convenient time. After watching it, turn off the TV immediately and do something else.
5. Skip TV on sunny days.
Make a rule: if the sun is shining, don't watch TV. Before turning on the TV, go outside for a walk, bike ride, or other healthy activity. This rule applies to your kids too.
6. Take an evening walk daily.
Develop the habit of walking outdoors at least once after dinner each night. However, many people feel that after a busy day, they finally deserve to relax on the couch as a "couch potato" after dinner.