[72deluxe]

I use skimfeed.com to attempt to get an overview of headlines in the world and delegate everything else to lists and work through them. Once an item is on a list, I no longer need the mental exertion to remember what I needed to do, and avoid getting into the "what was that thing I was meant to do and remember?" situation.

I also deliberately avoid WhatsApp and force people to email or SMS me. This massively reduced the amount of noise I had to deal with. Sure, I hear off fewer people but I actually get stuff done and if people can't be bothered to write an email, it's probably not important in the slightest.

This might not be an option for you but in any case it is reducing the amount of time you're on your phone and/or distracted, coupled with exerting a bit of control over when and how people can contact you. Your phone is for your convenience, not theirs.