IMHO, first and easiest step is to just set your phone to full silent mode (no vibration) and create exceptions only if necessary (e.g. work calls, emergency family calls, ...).
For me that made a big difference. I check my mails/chats etc. when I feel like it and I don't get any notifications that disturb me.
I totally agree. The next step can be to remove most if not all notifications. If that's not enough yet, I think most phones can be switched to some kind of black-and-white-mode, which further cuts down on distractions. Never had your phone been more boring.
For me that made a big difference. I check my mails/chats etc. when I feel like it and I don't get any notifications that disturb me.