For example, if we always check emails just to see how many new-emails we have got, so that we can act on them asap, Its a good case as its going to improve our productivity and time-to-respond lower.
Another example, if we always check fb to see what other people's activities are. Well, we can turn this around and make us the person who is doing lots of personal activities (outside of internet domain) and posting it to facebook (may be weekly), or restrict it to closer pals/family.
Personally, if we interact more with Nature around us, it feels great.
Restrict the use of these "virtual" worlds and try to participate more with the world around us. Instead of posting a message on facebook, may be call your best friends and say hi. Its million times better than seeing 1 like for the post in the virtual world.