We hate to break it to you, but the amount of time we spend watching TV really does affect our physical and mental health. Studies have shown that regular TV viewings result in a drop in IQ proportionate to the amount of time spent watching TV, in addition to physiological changes in our brain structure typically tied to aggression, says FastCompany’s Stephanie Vozza. After committing to a month of no television, Vozza says she (naturally) found more time in her day to get around to long-pending tasks and errands, and even felt less stressed after cutting off her exposure to drama-filled series.

Part of the issue is the content we choose to consume. “There are tons of programs that challenge [the] brain, such as shows about history … The problem is that [TV] is a difficult instrument to control. Some things have more destructive qualities, and TV is one of them. Just like sugar is a deceitful food, TV is a deceitful presentation of life,” says the founder and president of a non-profit research organization focused on brain health. His recommendation is watching as many hours of TV as you spend exercising. Chances are, this formula will at least somewhat reduce the amount of time you dedicate to your TV intake, thereby encouraging selectivity in the content you consume.