push notifications are the real trap. check in on your digital world when it suits you. practice discipline.
Discussion
Notifications and sounds are the first things turned off on a new phone set up (same on desktop)
Airplane and DND modes most of the time helps. I tend to use web apps instead of native apps to keep more control, including for email.
Our apps and services should be patient. I guess that we need to make an effort to keep engagement on our terms. Rarely are synchronous comms essential.