I have been using a utility for Mac OS X which allows you to limit internet use to a few selected applications. It's called TripMode. I have it set to allow only my web browser, my spreadsheet, and my iCloud activities (the spreadsheet needs to reference data in the cloud.) It gives a running total of use by the session, the day, and the month.
I discovered that the Mail app is a real data hog, and now use the web interface for gmail and yahoo mail.
This has helped me control background activities which can be superfluous when I'm traveling.
I have no idea about similar utilities for various flavors of Windows.
1999 Coachmen Santara Class C -- 24-foot
Ford V10