Jason L., Creative Professional

• Mental & Emotional Fatigue:

  Frequent use of pornography at night followed by poor sleep, low motivation, and difficulty focusing during the day

• Disrupted Routines:

  Skipping meals, erratic sleep and wake times, and minimal structure in his daily schedule

• Low Energy & Lack of Movement:

  Spending most of his day at his desk, rarely engaging in physical activity or outdoor time

• Desire for Deeper Connection:

  Feeling like online habits were replacing authentic relationships and emotional presence in real life

• Clarifying Motivations & Core Values:

  Through values clarification, Jason identified a desire to live with intention, stay creative, and build authentic relationships

• Awareness Without Judgment:

  Jason tracked his digital usage patterns and how they correlated with energy levels, mood, and sleep quality. This helped him uncover emotional triggers, such as boredom, loneliness, or stress, that led him to seek digital distraction, particularly late at night

• Redefining Self-Care:

  Instead of trying to “quit” a behavior cold turkey, coaching focused on adding nourishing activities: short walks after dinner, music playlists for emotional expression, and a calming bedtime routine that didn’t involve screens

• Designing Digital Boundaries:

  Jason and his coach co-created a personalized “Digital Wind-Down Routine” that included charging his phone outside the bedroom, switching to dim lighting, and setting app limits in the evening to support better sleep and reduce impulsive browsing

• Building Energizing Morning Rituals:

  He experimented with morning stretches, a glass of water upon waking, and stepping outside for five minutes before checking any screens. These small acts added up to more grounded, energized mornings

• Creating Structure Without Rigidity:

  Jason adopted a flexible daily flow anchored by meal times, creative blocks, and movement breaks. He found that even loose structure helped reduce decision fatigue and emotional reactivity

• Mindset Shifts for Resilience:

  Jason explored reframing lapses not as failures, but as signals and moments to reflect on what he needed emotionally. He practiced responding to urges with self-compassion rather than shame, often jotting down thoughts in a journal before acting

• Anchoring to Purpose:

  By reconnecting to his creative goals, social intentions, and desire for emotional presence, Jason shifted from “avoidance” to “intention.” His coach helped him design an accountability system that included weekly reflections and check-ins

• Celebrating Progress Holistically:

  Rather than measuring success solely by frequency of digital use, Jason learned to track his energy, sleep quality, creativity, and confidence, which he found were more meaningful indicators of his overall well-being

Outcomes

• Improved sleep quality led to sharper focus and more consistent daytime productivity
• Higher creative output and task efficiency through better energy management and structured routines
• Reduced digital distractions, contributing to better time management and less presenteeism
• Stronger emotional regulation, improving resilience and lowering risk of burnout
• Established sustainable self-care practices, reducing long-term reliance on healthcare or crisis interventions