At this point I’ve watched hundreds of hours of Japanese TV and YouTube, closer to a thousand than to zero. It gets much easier, don’t worry. I had many of the same doubts when I started as well.
I wouldn’t worry too much about efficiency and instead just focus on enjoyment and paying attention. Some intensive pausing and sentence mining etc is fine to do, especially at the very low levels of comprehension, however it’s also worth watching stuff at normal speed just so you get more exposure to the natural speed and sound of the language. My experience was initially just being able to catch words or very simple phrases here and there and then eventually you catch sentences and so on and so on. Obviously it’s personal how much you can tolerate not understanding stuff but it’s also a skill that can be trained in itself. I personally allow reading time to be a lot more intensive and when listening I will look stuff up on my phone whilst watching or on the rare occasion pause to check something (normally cultural and not linguistic). You don’t need to know every word and it is more helpful and psychologically easier to go for low hanging fruit (phrases you think you’ve head before, words with kanji you know if you have Japanese subtitles on, etc). Occasional machine translation is probably fine but if a sentence is essentially incomprehensible to you then just move on - you’ll understand it eventually, don’t worry.
I can now comfortably follow a large variety of things and I have 99% comprehension for easier youtube and TV shows. One caveat is that I live in Japan so my listening hours are probably higher than I realise just from real life listening but that doesn’t change my advice.
At the end of the day you need to work out what works for you personally as part of this is a matter of personal inclination and interest but don’t worry too much and keep going and it will start to come together. Good luck!