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Have you tried setting up silent notifications for the things you actually care about, and muting the rest? E.g. I get silent notifications for my personal email, which means I'm never tempted to refresh my inbox but I'm also not interrupted.

It's important though to tightly control the notifications such that you get them only for things you actually care about. E.g., unsubscribe from any & all mailing lists you don't care about.

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