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.