Delete as many apps from your phone as possible. If you can do it on a computer, ditch it.
Turn off notifications. Check apps when you're ready, not when it tells you it needs attention.
Personal hack, using Tasker, the phone stays in monochrome except for a few apps. HM and websites feel more like newspapers. Simpler in a cognitively relaxing way.
Delete as many apps from your phone as possible. If you can do it on a computer, ditch it.
Turn off notifications. Check apps when you're ready, not when it tells you it needs attention.
Personal hack, using Tasker, the phone stays in monochrome except for a few apps. HM and websites feel more like newspapers. Simpler in a cognitively relaxing way.