If your phone is a mini casino that beeps every 30 seconds, the problem is not with you - but with the fact that you treat all apps equally. This is a quick reset that you can realistically do in 15 minutes.

1. First: what must interrupt you?

Go to Settings > Notifications and scroll through the list of apps. For each one, ask yourself:

• Is this app allowed to interrupt me in the middle of a sentence ?
• Is it enough for me to see a notification when I open the application?

Apps that have the right to interrupt you in real time are usually only:

• calls and messages from loved ones,
• banking / security notifications,
• possibly a job – if you really have to.

2. Three levels of notifications

Instead of "all or nothing", introduce three categories:

• ON – sound + banner (only for critical things: calls, messages, bank);
• SILENT – no sound, only badge (email, calendar, work);
• OFF – nothing (games, most social networks, random applications).

In the settings, it looks like turning off "Allow notifications" or turning off the sound / lock screen display.

3. Focus mode for the rest of the noise

Once you've finished basic cleaning, turn on Focus / Do Not Disturb mode with a whitelist:

• Allow calls and messages from "Favorites" / marked contacts.
• Block all other notifications while focus is on.
• It also has two predefined modes: "Work" and "Rest".

4. One screen to review, instead of a thousand pings

The idea is that you choose when you look at notifications - not that they choose you:

• Turn on "Scheduled Summary" / "Notification summary" if your phone has it.
• Set 2-3 appointments when you get a grouped overview of notifications.
• Between these appointments – the phone remains silent.

If it seems "too quiet" after this, that's a good sign. This means that the nervous system gets used to the constant noise - and that you finally have a chance to notice what you really need from the phone.