About this session
Technology can support work, connection and entertainment, but it can also make it difficult for the day to end.
Late messages, endless scrolling, stimulating content, notifications and the expectation of being constantly available can delay sleep and keep the mind active long after work has finished.
This session helps participants create a more balanced relationship with technology around sleep.
Rather than relying on unrealistic digital detoxes or strict screen bans, they identify which digital habits affect them most and build practical boundaries that fit their work, home life and responsibilities.
Participants leave with a realistic evening technology routine, clearer limits around work communication, practical strategies for night-time phone use and a plan for recovering when digital habits begin to disrupt sleep again.
What your people take away
- Build practical digital boundaries that support a calmer transition into sleep
- Recognize how notifications, stimulating content and late work can delay recovery
- Use device settings and environmental changes to reduce unnecessary disruption
- Create flexible strategies for evenings, travel, on-call work and shared households
- Recognize when technology use is masking or worsening a broader sleep problem
Shared with you
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- What each length covers, 30 minutes to full day
- Everything that’s covered, part by part
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What each length covers
30 minutes
30 Minutes — Key Points: Build a Better Digital EveningA focused 30-minute session on three key points from Build a Better Digital Evening: create a clear end to the digital workday, reduce the notifications that keep you alert and design a short digital wind-down.
- Create a clear end to the digital workday
- Reduce the notifications that keep you alert
- Design a short digital wind-down
Covers 3 of 4 points in Build a Better Digital Evening.
60 minutes
60 Minutes — Module 1: Build a Better Digital EveningThe 60-minute session focuses on immediate practical changes. Participants review their current evening technology habits, create a realistic stopping point for work and scrolling, reduce avoidable notifications and build a short digital wind-down routine.
- Module 1: Build a Better Digital Evening
- Live Q&A
Covers 1 of 3 parts: Build a Better Digital Evening.
90 minutes
90 Minutes — Modules 1 and 2: Understand and Redesign Your Digital HabitsThe 90-minute session adds deeper pattern mapping around attention, emotional stimulation, work communication, entertainment and automatic phone use. Participants identify the situations that make it hardest to disconnect and design more effective alternatives.
- Module 1: Build a Better Digital Evening
- Module 2: Understand What Keeps You Online
- Live Q&A
Covers 2 of 3 parts: Build a Better Digital Evening and Understand What Keeps You Online.
3 hours
Covers all 3 parts.
Full day
Full Day — Modules 1, 2 and 3: Build a Sustainable Digital-Balance StrategyThe full-day session combines practical habit design with team and workplace application. Participants create flexible digital boundaries, plan for difficult nights and identify where organizational expectations are contributing to sleep disruption.
- Module 1: Build a Better Digital Evening
- Module 2: Understand What Keeps You Online
- Module 3: Make Digital Balance Sustainable
- Live Q&A
Covers all 3 parts, in more depth, with more time to practice.
What’s covered
Build a Better Digital Evening
Every length- Create a clear end to the digital workdayParticipants identify when work communication usually ends and where emails, messages or unfinished tasks continue into the evening.
- Reduce the notifications that keep you alertParticipants review which notifications genuinely require immediate attention and which create unnecessary interruptions.
- Design a short digital wind-downParticipants build a simple transition away from highly stimulating digital activity before sleep.
- Decide where the phone sleepsParticipants examine how keeping a phone within reach affects checking, night waking and morning routines.
Understand What Keeps You Online
90 minutes and longer- Map your evening digital patternParticipants trace their technology use from the end of work until bedtime, including messaging, streaming, gaming, social media, news and passive scrolling.
- Notice which content leaves you wiredParticipants compare calming, neutral and highly stimulating digital content.
- Break the “just one more” cycleParticipants explore how endless feeds, autoplay, recommendations and repeated checking remove natural stopping points.
- Separate connection from constant availabilityParticipants examine the difference between staying connected and remaining continuously reachable.
Make Digital Balance Sustainable
3 hours and longer- Use technology to support sleepParticipants review helpful device features such as focus modes, bedtime reminders, reduced brightness, notification summaries and app limits.
- Plan for travel, on-call work and disrupted nightsParticipants adapt their digital boundaries for hotel rooms, time-zone changes, overnight responsibilities, urgent communications and periods of high workload.
- Create healthier team communication normsParticipants explore how late messages, unclear urgency and expectations of immediate response can extend the working day.
- Know when the screen is not the whole problemParticipants consider when repeated night-time checking may be connected with anxiety, low mood, loneliness, compulsive behavior or an underlying sleep problem.
Who it’s for
- Employees who want practical digital boundaries that support better sleep
- Desk-based, hybrid and remote workers managing evening work communication
- People managing scrolling, notifications or stimulating content before bed
- Workplace wellbeing programs focused on sleep, focus and sustainable technology use
- Anyone wanting clearer boundaries between digital habits and clinical sleep support
How booking works
- Book online. Create a free Workbliss profile, then pay with session credits, by card or by invoice.
- Pick a date. Choose a date at least 14 days ahead, or book now and set the date later.
- Choose your expert. Within 3 working days, we send you profiles of the experts available for your date.
- We deliver it. Your expert is briefed on your people and goals, then runs the session live online or at your site.
Questions about Technology & Sleep: Finding Digital Balance
How long is Technology & Sleep: Finding Digital Balance?
Technology & Sleep: Finding Digital Balance runs as 30 minutes, 60 minutes, 90 minutes, 3 hours or full day. You choose the length when you book. A 30-minute session covers three key points from Build a Better Digital Evening: create a clear end to the digital workday, reduce the notifications that keep you alert and design a short digital wind-down. A 60-minute session covers Build a Better Digital Evening in full, with a live Q&A. A 90-minute session adds Understand What Keeps You Online. A 3-hour session adds Make Digital Balance Sustainable. A full-day session covers everything, in more depth, with more time to practice.
Can Technology & Sleep: Finding Digital Balance be delivered online or in person?
Yes, both. It runs live online, so every office can join at the same time, or in person at your site, in any country.
How do we book Technology & Sleep: Finding Digital Balance?
Create a free Workbliss profile with your work email, then open Technology & Sleep: Finding Digital Balance to see the price for each length and book it. You can pay with session credits, by card or by invoice, and choose a date at least 14 days ahead, or set it later.
Who leads the session?
A vetted Workbliss expert, briefed on your people, culture and goals before the session. After you book, we send you profiles of the experts available for your date within 3 working days, so you can choose who leads it.
Can it be tailored to our company?
Yes. Every session is shaped around your goals, your people and the benefits you already offer, and delivered by experts in your people’s languages.