Your iPhone Is A Weapon Of Mass Distraction

Multi tasking is dead. 

Actually, it was never alive, dead on arrival so to speak...
Single tasking is all you ever needed.
So how do we focus when we are glued to our "devices":

Glad you've asked.
Rule Your Devices. Stop Being Your Devices' B*&ch.
See, your phone can be very helpful when you use it as a tool instead of letting it become the single most destructive weapon of mass distraction (WMD).
The following step will help you return to being a productive and mindful human. In addition, you will live a longer and happier life. I have an iPhone and the following steps are written for iPhone users but I bet Androids can figure out the same steps on their platform.
Lastly, what you find here works for me. I trust that you can adapt it to your situation. That said, err on the side of less.

Here's the most important step: Turn off notifications.
Notifications fake importance by coming across urgent. But not everything that is urgent is important. Notifications are disruptive, they have taken me and will take you away from the goals we fave. Have you every been working in a flow state? Good. Know that notifications will kick you out of it. Repeat after me: "I Am the Ruler of My Phone." 

To do this, open Settings > Notifications. Now go through every app listed and turn off all notification:

• For most apps, you can safely switch off "Allow Notifications". 
• If you need to leave notifications on, minimize their detrimental effect:
• Switch off sounds
• Switch off badges - those annoying white numbers with a red background in the upper right hand corner of the app indicating that a new message, email, voicemail, or notification is waiting.
• For really important notifications, you can allow alerts in the Notification Center.

I will repeat myself here: Turn all badges off. Except a for a very few apps, turn all notifications off as well. 

• Only a few apps can have notifications on, for example:
• Your calendar app should have notifications on.
• Google Maps should have notifications on
• The phone app should have notifications on.
• Leave notifications on for delivery or transportation apps (Grubhub, Seamless, Uber, Lyft). Even for those apps: No badges allowed!
• For text message, leave banners on and turn badges off. You will see most of your text messages on your home screen when they come in. You don't need the badge for text messages, it will just give you FOMO.

And Now to Social Media: Facebook, Twitter, Instagram... Hide them all. 

• Open a folder, they all go in there. Name the folder "Dilly Dally".
• The most addictive apps go on the 2nd screen of the folder. If you keep them on the first screen, they are still sirens calls luring you in. 
• Ideally, most apps are on the 2nd screen and  the first screen only shows a couple. 
• If you really want to push the limits: Delete your "Dilly Dally" social media apps. LinkedIn is okay.

All Messaging Apps Need to Get Out Of Your Face As Well. 

• All mail maps, the Messages App, WhatsApp go into another folder an on the second screen within the folder. Again, NO BADGES. If important, they can alert you via banner. 

Thou Shalt Not Steal

Have you every wondered why all these apps prompt you to rate them and write a review?
They want good ratings to get more customers and more sales. Stop giving them reviews! 

• To get out of this, go to Settings > Apple ID > iTunes & App Stores > In-App Ratings & Reviews