How to complete Week 4 when you don’t live alone?

I have seen many posts. One asking about work and the major response to that was to only consume media when at work, related to work. Makes sense.

What if you live with someone. A partner or family. Adults. They would be watching something in the living room and stuff. I can’t avoid that. What do you do?

A bonus question (not mentioned in title) is what do you listen to during workout? Just music? I usually catch up on podcasts. Looks like I’ll have to give it up.