my phone is on silent 24x7. it never makes a sound, ever. the only notifications I get are for email, slack dm's, bad weather, security camera, sms. no other app gets notif permissions.

i run adguard home (pihole, etc works too) for network-wide adblocking at the dns layer. this makes the internet tolerable ... without adblocking it's truly a heinous place.

on ios I use 'hush' extension to try and supress cookie popups etc but tbh I am not sure if it works that well, or maybe it is misconfigured.

these in-page nuisances are next on my list for sure: i don't ever want to see a "login with google?" context menu appear with all my listed accounts in the upper right. i never want to see another cookie popup, especially the ones that look like a raid configuration wizard from 2007 with 10 checkboxes and half the settings below the fold. in the browser you can completely disable the ability for a website to ask to send you notifications.

honestly the goal just needs to be a conscious effort to defend your attention. eliminate everything that is not serving you in that regard. go overboard, worst case you need to re-integrate some things you miss or need. but i genuinely think the #1 thing in the world right now to defend is attention and distraction.