I can't emphasize how important it is for you to control your phone, especially notifications. Every notification is literally a mind hijacking attempt. Regardless of the type of notification, it's something that disrupts our thinking and our flow.

Some of them are necessary—but most aren't.

All the native apps will of course try to get as much permission from you as possible, including notifications. Don't allow this permission freely.

Get really strict about which apps need to send you notifications, and when. Take it from a dude who used to give free reign to all apps for notifications.

Once I started thinking in a more digitally minimalistic way, it made a huge difference. Running GrapheneOS actually helped with this a lot. But you don't need GOS to do this and feel the difference.

I got some notifications turned on, but most of em are silent. So they still get delivered, but they're not time-sensitive. They'll be there when I check my phone next. I don't need em interrupting whatever I was doing or thinking.

TL;DR: Be strict about which notifications you allow, and when. It'll do wonders for your thinking, productivity, and mental health.