I have a routine that I have kept for the last few years after going through similar (and working through it with my therapist). It's very routine based which works for me.
I start my morning with going through any assigned GitHub pull requests plus any new Jira or Confluence notifications. It can take anywhere from a few minutes to an hour or two, but once it's done I don't look at those again until the next morning.
I check Slack after and clear out any unread messages, taking care of any actionable ones that need a reply right there. I leave Slack mostly on until the morning standup since I am a morning person.
After standup, I mark myself as away and then check it a little after lunch and once more before I am done for the day.
I have never had anyone complain about me being unavailable with this setup. If there's a 'true' emergency they can nudge me on iMessage but that's happened once in 3 years.
I start my morning with going through any assigned GitHub pull requests plus any new Jira or Confluence notifications. It can take anywhere from a few minutes to an hour or two, but once it's done I don't look at those again until the next morning.
I check Slack after and clear out any unread messages, taking care of any actionable ones that need a reply right there. I leave Slack mostly on until the morning standup since I am a morning person.
After standup, I mark myself as away and then check it a little after lunch and once more before I am done for the day.
I have never had anyone complain about me being unavailable with this setup. If there's a 'true' emergency they can nudge me on iMessage but that's happened once in 3 years.
Good luck figuring this out.