“Right after this video” is how one free hour quietly becomes the whole evening.

The evening does not vanish in one decision, it goes in a series of tiny deferrals, each genuinely small. Every single one is defensible, which is what makes the total indefensible. Stopping is hardest from the inside, when the next thing is already queued and continuing seems to cost nothing. An hour spends itself in pieces you never agreed to.

Decide the stopping point before you start rather than during: one episode, twenty minutes, a timer across the room. Get up when it goes off even if you do not want to. If that is too hard, do the avoided thing first and watch the evening feel longer.