I find #3 (minus the music part) to be so important and yet so challenging, having grown up in a house where the TV was ALWAYS on in the background. I spent my teen years falling asleep with the TV on. It feels very uncomfortable at first to forego TV/Movies, FOMO hits hard.

A couple of ideas for taming it.

0) Media detox. It's can be so uncomfortable at first, feel what its like to go without for a week. A similar thing worked for me when I was trying to lose weight, getting used to fasting and what true hunger felt like allowed me to restrict my calories effectively without falling off the wagon.

1) Don't pick up new shows, finish out current seasons and leave it at that.

2) Make a rule that you won't watch TV/movies unless you are watching with someone else, so it's a social activity.

3) Only watch shows when you are working out, cleaning, other mundane task like that. Although you could go the other direction and say those are great activities to practice mindfulness with.

4) Pick one day/week to allow for watching things, ie Part of Sunday is just a lazy day in bed. Kind of like a cheat day.