[driverdan]

> Turn off nearly all phone notifications.

You should do this regardless, no watch needed. The only phone notifications that should be turned on are ones that could be urgent. Phone calls, maybe text messages, alarms, and calendar reminders. No email, no social media, no stupid random apps telling you about some discount.

[hightrix]

I suggest doing this everywhere, not just your phone. On your laptop, disable Teams notifications, remove email notifications, etc... Leave on Meeting notification if you need the reminder to join.

Notifications are absolutely abused by everything. Phone calls from known numbers, texts from known numbers on my device and then meeting start reminders on my laptop are the only notifications enabled.