Pull, Not Push

Unlock your phone, open all of your social apps, and turn off push notifications. Only enable push notifications for apps that need instant responses, such as messages and email.

When you allow apps to send you push notifications, you give them control over your schedule. Your attention span is defined by the period in between interruptions from your phone.

This approach works better than putting your phone on silent because important notifications will still come through.

Reclaim your attention span. Pull information on your own terms instead of letting apps push the information to you.