I'm an addict. I really, really love my phone even though I know it prevents me from being as productive or present as I aspire to be. It just feels so good: I love the dopamine of each Like and never needing to be bored again. App developers play into this -- the average American receives 63 push notifications a day, 671 million of these from marketers.
I'm a strong believer that it's easier to change your environment than your willpower, so I'm going on a push notification strike. Join me (different levels below):
Beginner: Turn off all notifications for apps you don't care about. No, I don't need to see a new board, Pinterest or get Yelp recommendations near me.
Intermediate: Turn off social media notifications. Bonus points if you also move these apps off your home screen.
Advanced: Turn off email notifications. That way you chose when is best to answer your email. Bonus points if you only open email when you have the ability to act on it.
Start with 24 hours and go from there. If people need to reach you, they can text, call or ping. I know it can feel scary, but I'm a few days in and loving it.