Why I Can't Stop Binge-Watching on Netflix?

The Trap of Escapism

Humans have a natural defense mechanism: we instinctively avoid discomfort and internal unease. We seek escapes from stress, boredom, or fatigue.

Netflix presents itself as an easy refuge for escapism—the tendency to flee reality and forget our worries. Binge-watching is the perfect embodiment of this escape, serving as a tangible manifestation of our desire for temporary relief. It’s a seductive sanctuary—a vortex of passivity that allows us to disconnect from the world for a few hours. As the episodes roll by, we become one with the couch.

It’s an instant escape route: no waiting, no effort required.

"Le Refuge", Midjourney, 2024.

Of course, we wouldn’t binge if the activity weren’t enjoyable in the moment. This inclination toward digital escapism is fueled by dopamine bursts, released in waves during our Netflix sessions. It’s the signal that tells your brain: “Keep going, this feels good!”

But this constant stimulation acts like an instant pleasure dispenser, disrupting our reward system. When the session ends, however, comes the crash. The brain then seeks to replicate the experience, chasing another dopamine hit more frequently, and identifying Netflix as a significant source of these rewards.

Gradually, the behavior becomes reinforced—it’s dependency. Intentionality fades over time: we no longer watch out of choice, but out of reflex. We’re drawn like magnets, reacting to every small moment of stress or discomfort. Today’s digital environment allows for bingeing on an unprecedented scale: there are no practical limits forcing us to wait or stop.

Escaping reality has never been easier. This cycle creates a neural pathway that favors convenience, repeatedly choosing the path of least resistance. The more we travel this road, the harder it becomes to break free. Have platforms like Netflix, TikTok, Instagram, and others become the “opium of the people”?

The Pursuit of Intentionality

In their book The War for Attention, Florent Souillot and Yves Marry aptly state:

“The attention economy has turned us into agents of our own alienation.”

The issue isn’t Netflix (or its competitors) in itself—it’s the excessive, mindless consumption it encourages. The problem begins with autoplay, where episodes roll one after the other, endlessly and without pause. It’s not just about the time spent in front of the screen—it’s about being aware of the time it takes away.

Once again, the key word here is intentionality. After recognizing the philosophy behind the attention economy, it becomes each person’s responsibility to reflect on their habits—or to accept the consequences of servitude. Here are a few strategies you could implement for Netflix.

#1 - Turn Off Autoplay for the Next Episode

1. Go to Account via the button in the top right.

2. Under Profiles and Parental Controls, select the profile you want to modify.

3. Finally, go to Playback Settings and uncheck the autoplay option for all devices.

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#2 - Set a “Digital Curfew”

One of the reasons we find it so hard to stop is because we think sleep can be postponed, compressed, that it’s no big deal. It’s not like a meeting or an appointment—you can afford to push it back. But this is probably one of the worst things you can do!

The best approach is to set a bedtime after which screens are off-limits. Ideally, adults should aim for 8 hours of sleep. To figure out when you should cut off your screens, start with your wake-up time and work backward. On average, bedtime falls between 10 PM and 11 PM.

To help you stick to this commitment, you can set up a “Rest” session, which restricts access to your apps automatically. This can be done easily using the Jomo app, available for free on iPhone, iPad, and Mac.

With just a few taps, you can add your streaming apps, set your desired bedtime, and let Jomo take care of the rest. When the time comes, your screens will automatically shut off, and you won’t be able to bypass the rule to keep binge-watching.

Remember: Netflix content will still be there tomorrow. There’s no rush.

#3 - Reflect on Your Viewing Sessions

As explained earlier, Netflix does everything it can to keep you on its platform: cliffhangers at the end of episodes, shorter formats… Everything is designed to pull you into a vortex and make it hard to leave. So much so that sometimes we lose sight of our own needs and feelings. After two hours, are you still enjoying it as much? Is it making you happy? Does the content you’re watching actually contribute to your well-being? It’s like eating a burger. One is great, maybe even two. But after 300, are you still enjoying it?

Dall-e generated.

Just by asking yourself a few questions, you can quickly recognize if you’re over-consuming content—often without realizing it. That’s why it’s important to take a brief moment during binge-watching sessions to remind yourself that entertainment should not only bring joy but also have a positive impact on your life (and shouldn’t replace important tasks, for example).

To make this process easier, you can also use the Jomo app. With its Journaling feature, you can take two minutes at the end of your day to reflect on your app usage. The idea is to pair a feeling with an activity to gain a clearer understanding of how certain apps affect you.

This simple practice can help you realign your habits with your priorities and ensure that your entertainment choices truly add value to your life.

#4 - Go to the Cinema More Often (Personal Choice)

Many people say, “Cinema is too expensive.” Well, yes and no. A single ticket isn’t cheap, but a subscription can be a worthwhile investment. Take the UGC pass, for example: €21.90/month. Compare that to Netflix Standard at €13.99/month. The gap between the two giants is narrowing.

But consuming cinema isn’t the same as consuming Netflix. Every decision is intentional—it’s also an action (you have to physically go to the cinema). And it comes with so many benefits: socializing, enjoying a distraction-free experience (yes, your phone is off at the cinema), complete immersion, no ads during the movie, and, most importantly—when it’s over, you go to bed.

Dall-e generated.

No one is there nudging you: “Well, should we watch another episode? Come on, just one more?”

Redefining our relationship with digital tools to empower rather than enslave us is a challenging journey. Even with awareness of these issues, I’m far from perfect. Case in point: I binged Emily in Paris (yes) last year. Ultimately, it’s about making conscious efforts to bring back intentionality to how we spend our free time.