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Thanks, @urszula! My tips include:
- Remove all social-media apps from your smartphone.
- Remove the email app from your smartphone. (If you have a Google Android smartphone, from which the Gmail app cannot be removed, then consider de-Googling it [removing all Google apps] by replacing the Google Android OS with an AOSP-based Android OS such as LineageOS.)
- Switch your smartphone to black-&-white (grayscale) mode.
- Use airplane mode when you don’t want to be disturbed, and use a Faraday container such as Stolp when you want to give yourself a visual and kinesthetic message that you don’t want to be disturbed.