Notifications are designed to interrupt you. They pull your attention away from what you are doing and toward what someone else wants. Most of them do not require immediate action, yet they create a sense of urgency that fragments your attention.
Turn off all notifications except those that truly need immediate response. This might be calls from family, urgent work messages, or calendar reminders. Everything else can wait until you check for it on your own schedule.
When you control when you check for messages instead of being notified constantly, you regain control of your attention. You can focus on work without interruption. You can have conversations without your phone buzzing. You can think without being pulled away.
Audit your notifications today. Turn off everything that does not require immediate action. Then notice how much more present and focused you become when your attention is not constantly being pulled away.