Finding a result in unintentional model.

I want to change a behaviour in order to use more of my time efficiently.
I studied the Action Problem worksheet under Mastering Emotional Balance programme.
After trying a selection of feelings and thoughts I came up with this model:
C – It’s 6pm.
T – All I have is my steady, reliable TV to keep me company
F -Loneliness
A – Watch TV
R – ??? Entertainment, distracted, avoidance.

What I have been struggling with with a lot of my models is getting the R line right. And then seeing how that R correlates with the T.
My belief is that I have no one in the evenings, so I default to my TV. I want to be more productive before 8:30pm.
Can you help me find the Result and how it confirms my thought/belief?

Thank you