I highly recommend reading and at least once trying to implement the Newport’s Digital Minimalism. Even if you don’t go all in, it has a lot of food for thought in regards to technolpoy usage.

I’ve spent almost a year with a dumb Nokia (the LTE version of bananaphone) that did still have a (barely usable) Maps app and also could make a hotspot, so I could use my powered off smartphone I always carried with me for emergencies.

I have since returned back to using smartphone, mostly because of work requirements, and have fallen out of a lot of Minimalism habits, but things like turned off notifications and learning not to care about missing stuff/replying later has stayed with me. Once you get rid of notification FOMO, it’s pretty liberating.

I should get a dumb phone again.

Watching this on my phone really got my introspection kicking.

Fuckin’ hell this is wise.

Jokes aside, try setting your notification sound to none, block notifications for most app except essential ones like signal. I had mine silenced a few years ago so it doesnt interrupt music but ended up liking it that way and it became a permanent lifestyle.

Edit: Also checkout SpamBlocker on fdroid. You can setup custom rules based on number format to use different notification profiles or block completely.