Turn Off Autoplay
Turn off autoplay and leave the control and your phone next to the TV.
Streaming services want you to watch more, they want you to be addicted to their service. I used to end up watching 3 episodes in a row when I planned to watch one because I was too lazy to stop when the next episode auto-played.
Turn the feature off and make sure your control is next to the TV so you physically have to get up to continue watching. It gives you a circuit breaker to choose to do something else with your time and move your body.
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