Have you tried to curb your screen time? Is there something else you can occupy your time with? I don't just mean as a distraction from the intrusive thoughts but the program watching to begin with. It is no wonder you are obsessing over these programs if it turns out you are spending excessive time watching them. The solution I believe is to limit your screen time - especially before bedtime. Try to practise good sleep hygene which means no electronics a minimum one hour before bedtime.

Even if you are not spending excessive time watching these things I still suggest finding distractions.

There is another practise which I have heard is very effective. That is to pause what you are doing every 20 minutes for a minimum of 20 seconds. For instance I have heard it recommended that you even get up and stretch or walk around for a bit before returning to your screen.

Also, what kind of device do you typically watch these programs on? It is said the bigger the screen the less intrusion.