Keep a log of how much time you spend a week watching soap operas. Seeing it in writing will make more of an impact.
Make a separate list of all the things you enjoy doing at home that don't involve soap operas. This could include yard work, family games, reading or household projects that could use your attention. Put anything on the list that you could do instead of watching soaps.
Put the list on the refrigerator or taped to the front of the TV set so that you see it before you feed your addiction to soap operas. Find something on your list to do instead of turning the soaps on.
Experiment with having no TV at all. Remove it from your house to help overcome your addiction. Pack it in the garage or a spare closet. You'll be surprised at what you can do with the time you usually spend watching soap operas.
Schedule things to do during your soaps so you won't be tempted to turn on the TV, such as doctor's appointments, taking the kids to the park, exercising or going to a friend's house. Removing the temptation is important if you want to overcome your addiction.
Go to the doctor. Some soap opera addicts find the underlying cause of their addiction is actually depression. Your doctor may prescribe medication, a better diet, an exercise regimen, and will most likely tell you to overcome your soap opera addiction pronto for the sake of your mental health.