You have to start curating your attention and start treating it as a resource.

Stop using social media, which is a business model that is fighting for attention and cannot survive without it.

Smartphones are user hostile designs, use a laptop with KDE or GNOME on it. Both desktop environments allow to filter notifications to the point that you can decide what type of notifications are allowed to appear.

Always remember: every app that is free to use is paid for with your attention.