Two years ago I learned from some Twitter post a new habit: every time you install an app on your phone, you must do one more step: block its notifications.
You don't need any notifications from apps as long as this is not an instant messaging app. (You can make additional exception for your banking app, but that's it for 90% of users)
I've had almost the same apps installed for years now, but is that really necessary? Just disable the notification channel after the app sends the first undesired notification.
Instant messaging apps don't need notifications either. It upsets some people at first, but it is for the most part perfectly fine to just check and respond messages in your own preferred frequency.
For me this becomes worse: If I don't get (reliable) push notifications for things I want updates on, I tend to become obsessive over checking it. The more different things I am checking this way, the worse it becomes in terms of disruption to my focus. Push notifications unify multiple streams together and let me go 'I don't need to check this, I'll get a notification if there's any update'.
I could agree: it always depends on personal preferences or usage scenarios. Even I have some IM apps' notifications disabled and I check them only once in a while.
But some IM I treat as a really instant communication channel with my family: I don't want to miss any message from my kids or "I am at grocery, do you need something?" from my wife
the only apps that i have with notifcations are, as you mentioned, instant messaging apps and apps that i'm using to build a habit (language learning, meditation that sort of thing). everything else is turned off
You don't need any notifications from apps as long as this is not an instant messaging app. (You can make additional exception for your banking app, but that's it for 90% of users)
My phone is now so silent.