Should I turn off all my notifications?

No. Batch them. Turning everything off tends to backfire, because you start checking for the messages you can't see.

Turn off notifications for every app except the ones that come from people, like messages and calls. Then have the rest delivered a few times a day. Most phones can do this in settings now, and the settings guide shows where to find it.

There's a good field study on this. People whose notifications came in three batches a day reported less stress and better attention, while people who turned notifications off entirely felt more anxious (Fitz and colleagues, 2019).

Make the change once, on a calm day. Nobody adjusts their settings well at 4 p.m. on a bad one.

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