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There are simple solutions for all of these things.

1) keep work email and personal email segregated by only using your work email for work related services. Also, don't prioritize personal email over doing actual work.

2) turn on do not disturb if you're heads down if you can't bring yourself to ignore notifications

3) let coworkers know when you're heads down so they don't call or stop by your desk so that they know why you aren't answering.

4) if possible, try to push back on meeting times that conflict with focus times

5) turn on automatic software updates or defer them