Rein in your notification settings!
I think there is value in managing the 'smartphone' element of life. For example I have very carefully curated my notification settings so that only SMS, phone calls and apps I explicitly want a notification from (authenticator tokens etc) have free rein; everything else is disabled. I couldn't care less if an app needs updating, or how many unread emails I have, or for any "you havn't checked into our app today" messages.
I have absolutely no message counters visible; as soon as I see one I have a desire/need to check it which ruins productivity, and otherwise its unsigntly, so they all are hidden. I'll check when I am good and ready thank you.
The scope of some permissions and notifications is quite extensive, requiring dilligent hunting in all settings screens both in the app, the app store, the phone, and hidden areas of the phone settings.
I really rely on my smart phone for organisation and managing my life and its utility (I have a metronome) is unequalled.
Everyone has different use cases, mine is more practical. I'm not in constant contact with anyone except my girlfriend and even then I prefer to just hang out and chat. I'm not really popular enough that the fear of missing out requires me to be plugged in; nobody I know is going to require me to respond instantly!
Managing head space is important to me and it doesn't have to be done in Tibet or with chanting.