Digital Wellbeing Examples
Discover real-world examples of digital wellbeing practices that help people maintain healthy relationships with technology in their daily lives.
Digital wellbeing examples provide concrete illustrations of how people successfully manage their technology use to enhance rather than detract from their overall well-being. These real-world practices demonstrate that digital wellbeing isn't about avoiding technology entirely, but about using it more intentionally and purposefully.
From simple boundary-setting techniques to innovative gamification approaches, these examples showcase diverse strategies that different people use to maintain healthy digital habits while still benefiting from technology's advantages.
Morning Digital Wellbeing Examples
The Phone-Free Morning Hour
Sarah, Marketing Manager: "I keep my phone in another room overnight and don't check it for the first hour after waking up. Instead, I use this time for journaling, light exercise, and planning my day with a physical planner."
Benefits experienced:
- • Reduced morning anxiety and information overload
- • More intentional start to the day
- • Better sleep quality from phone-free bedroom
- • Increased mindfulness and presence
Graduated Morning Check-ins
Mike, Software Developer: "I use a progressive approach where I check my calendar first, then work emails, and finally personal notifications. This prevents me from getting sucked into social media or news first thing in the morning."
Implementation strategy:
- • 6:30 AM: Check calendar and schedule
- • 7:00 AM: Review priority work emails
- • 8:00 AM: Personal messages and updates
- • 9:00 AM: Optional social media check (5 minutes max)
Workplace Digital Wellbeing Examples
Focus Block Scheduling
Lisa, Content Writer: Uses 90-minute focused work blocks with complete notification silence, followed by 15-minute breaks for checking messages.
Digital Minimalism at Work
James, Project Manager: Maintains only essential apps on his work devices and uses dedicated times for different types of digital communication.
Family and Evening Digital Wellbeing Examples
Device-Free Family Time
The Rodriguez Family: Implements a "basket hour" where all family members place their devices in a designated basket during dinner and one hour afterward for family activities.
Family Rules:
- • All devices in basket from 6-8 PM
- • Family dinner without distractions
- • Board games or outdoor activities after dinner
- • Children earn screen time through completed chores
Results after 3 months:
- • Improved family communication
- • Children's increased attention spans
- • More creative play and activities
- • Better bedtime routines
Evening Wind-Down Routine
Alex, Nurse: Uses a gradual digital sunset approach, progressively reducing screen exposure as bedtime approaches to improve sleep quality.
Creative Digital Wellbeing Examples
The Physical Challenge Approach
Maria, Student: Uses an app that requires completing physical exercises or steps to unlock social media and entertainment apps.
Daily Requirements:
- • 50 jumping jacks → 15 min Instagram access
- • 2,000 steps → 30 min YouTube access
- • 10-minute walk → 20 min TikTok access
- • Complete workout → Unlimited entertainment apps
Digital Sabbath Practice
David & Emma, Couple: Observe a 24-hour digital sabbath every Sunday, using only essential communication for emergencies.
Sunday Activities Instead:
- • Cooking elaborate meals together
- • Reading physical books and magazines
- • Nature walks and outdoor activities
- • Board games and puzzles
- • Face-to-face socializing with friends
The Replacement Habit Strategy
Tom, Entrepreneur: Replaces mindless scrolling with productive micro-habits by placing specific items where he usually keeps his phone.
Social Accountability Groups
College Friends Group: Created a group chat specifically for sharing daily digital wellbeing wins and challenges, with weekly check-ins.
Student Digital Wellbeing Examples
The Study Session Protocol
Jessica, University Student: Uses the Pomodoro Technique combined with app blocking to maintain focus during study sessions.
25-Minute Study Block:
- • All social media apps blocked
- • Phone in airplane mode
- • Only study-related websites accessible
- • Classical music or white noise
5-Minute Break Rules:
- • Physical movement encouraged
- • Quick message checks allowed
- • No social media scrolling
- • Hydration and stretching
Reward-Based App Access
Marcus, High School Student: Earns entertainment app time by completing homework assignments and physical fitness goals.
How to Implement These Examples
Start Small
Choose one example that resonates with you and implement it for a week before adding more changes.
Customize to Your Life
Adapt these examples to fit your schedule, responsibilities, and personal preferences.
Find Your Community
Share your digital wellbeing goals with friends or family for accountability and support.
Continue Your Digital Wellbeing Journey
Digital Wellbeing Tips for Busy People
Quick, practical strategies for improving your digital habits even when you're short on time and dealing with demanding schedules.
Get tips →How to Improve Digital Wellbeing
Step-by-step guide to developing better digital habits, from assessment and goal-setting to implementation and long-term maintenance.
Learn how →Ready to Try These Digital Wellbeing Examples?
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