I do the Do Not Disturb + whitelist thing on my iPhone.

I also disable any and all notifications of apps other than direct messaging apps. No group message notifications.

I’ve been 24/7 do-not-disturb mode with all notifications disabled, for the past 10 years. It’s been wonderful for “intentionality” and agency over my time. I use my phone when I want to do something on it, not when the phone beeps and buzzes telling me to use it.

I don’t even whitelist anyone anymore. If it’s important they will leave a message and I’ll get back to them.

	▲	aktau an hour ago \| parent [-]
		> If it’s important they will leave a message and I’ll get back to them. I can't really do that. For some things (urgent and important), loved ones need to be able to reach me. But yes, a lot of this advice would work.