The first step toward maintaining autonomy in any programmed environment is to be aware that there's programming going on. It's as simple as understanding the commercials are there to help sell things. And that TV shows are there to sell commercials, and so on.
I do remember the moment when, as a child, I realized that the things we call 'TV shows' are really just the stuff that gets put between commercials. Later, I came to see that the kinds of things that get on 'free' TV are shows that help sell products.