First of all, don't watch pointless crap television. It's not good for you. Watch a the news and one or two shows that you really like, and don't bother with the rest. It's of no value to you and the progression of your life.

Secondly, if you pick the shows you want to watch and seek them out online you will be much more disciplined about not channel surfing. Most networks are broadcasting their shows online now and they are free to watch. Plus you miss out on lots of commercials. A one-hour show online is really only 40-50 minutes.

The TV in my house is only hooked up to my Wii. When my wife and I want to watch a show we go online, watch one show and then move on.

Check out these networks that broadcast full shows:
www.fox.com
www.nbc.com
www.abc.com
also, take a look at http://www.freetvonline.com/ for a compilation of lots of shows from different sources all in one place.