Watching a show can be a very passive experience. Try to avoid this as much as possible: nothing on the second monitor, phone on silent and put away, etc. Don't binge watch. Stick to one or at most two episodes at a time, and when you're done, review with yourself what happened and think about how that fits into the narrative, what it means, and what might happen next. Then, rest for a day or two so you have time to really digest what you watched. The more you practice your critical thinking like this, the easier it'll get.
Ganbare, anon!