Tips for learning through TV shows?

Hi, I’ve been studying Japanese casually on Duolingo for a little over a year. Now that I know basic sentence structures, grammar and some common words I would like to start finding other ways to improve. I’m not really interesting in becoming fully fluent or spending money to improve my learning since this is just a hobby for me and indulges my interest in linguistics, so I thought watching Japanese TV shows could be a good (free) way to improve my Japanese.

I started by watching with English subtitles, but then watched a YouTube video that recommended using Japanese subtitles instead so I switched to that. I can pick out the odd word/phrase and sort of half follow that story using that combined with visual clues as to what’s happening, but overall I’d say I don’t know what’s going on like 70% of the time. My question is what’s the best way to go about learning like this? Should I be pausing the show every so often to figure out what’s being said, or is it better to just listen to it without stopping? Should I be looking out for words I know or just letting it wash over me until things eventually start to sink in? I know it’s a lengthy process and I’m definitely not expecting to benefit straight away from this, but it seems like a good way to enhance my listening skills and immerse myself in the language. Hopefully people can let me know their opinions!

Also, the show I’ve been watching is Aggretsuko and I wondered if this is a good choice for a beginner? A lot of what’s going on is made clear visually so it definitely seems good in that regard, but I wonder how useful the language used is for everyday conversation since it’s based in an office? Any recommendations are much appreciated! Thanks!