I've started trying to unplug for at least an hour a day in order to refresh mentally.
I typically like to get outside, go trail running, or just lay in a hammock and watch the clouds. With all the distractions and people fighting for your attention on the web, it seems like a good way to maintain more mental autonomy and focus on the things you really want to do.
Listening to book on that walk is how I unplug and is probably the best habit I've ever picked up. I'm 40lbs lighter, probably 100 or so books better read and have a nice collection of destroyed Nike trophies.
To your first point, it's great to see you say that: I see this repeated so often, yet I observe very few people actually internalizing it even when they hear it from others. The most effective and efficient method for consistently losing weight is diet control.
Exercise (specifically the type and intensity) changes body composition, but diet alone impacts overall mass. You can't expect to lose much weight just because you're running - it might push you into a caloric deficit if you're not already, but it will take focused effort not to unconsciously eat more to compensate if you're not used to controlling your diet already.
Gaining mass at a caloric deficit will be impossible no matter how much weight training you do (but again: composition will alter), and losing mass will be impossible at a caloric surplus no matter how much running you do! Someone with specific fitness goals needs to strategically optimize both their exercise regimen and diet.
(b) Recently settled on a plan of spending ~30 minutes after work explicitly checking social media/net stuff, but removing the firefox icon from my sidebar/dock after that. Not having that icon there gives just enough friction that I'll end up in a calmer loop of doing digital artwork (my second job) or wandering off to read. Any important emails gets taken care of during dead time at the day-job, or pre-written in textedit.
I also exercise quite a bit as well, but don't really consider that to unplugging -- it feels more like plugging myself into fitness + outdoors, which feels like another form of work tbh.
I have a studio-based art hobby, and have made it habit to spend 1-2 hours daily in there free from internet,phones,and TV (music is ok tho). More time spent on weekends when I can fit it into my schedule.
It does wonders for my anxiety and stress levels, sort of like a brain nap without sleeping.
I would spend more time daily, but work and life get in the way.
I also try to read for 30mins-1hr at the end of the day, but by the time I get to it I usually fall asleep quickly.
Only notification I get is using my cell phone as an alarm clock that auto-dismisses after 5 seconds.
I go to Temple in the morning and evening. Read both religious and secular books. Nap and if the weather is nice a walk in the forest nearby.
I'm neither popular enough on Twitter or Facebook to be receiving notifications on a regular basis.
I have no need to get slack notifications unless I'm directly @'d and that's rare.
I don't belong to any WhatsApp group, because that's bloody annoying.
So, no. No need to switch off. I can carry on about my day, phone at my side and it only bings at me if it's actually important.
So my evenings are usually unplugged, at least from interactive computer stuff, but still making allowances for TV and music.
The other activity is listening to music. Fully. I bought a turntable last year and that changed my listening habit. I usually put on a record and give it all my focus, almost like meditation.
Ideally a full day off every week. Day off means a hike or a real disconnect. Being in San Francisco it's good to get out of the city and remind yourself of how beautiful Northern California is.
Just add, also around the pool in the evenings with a beer or a little cocktail again just talking and no electronic and no music even...
Before when the kids were younger the best was sports few times a week (hockey, basketball, soccer, football) - it was just great, raw emotions, etc :-)