Turn off all notifications except one-to-one human messages

Disable every notification that is not a direct message from a specific human — retain only person-to-person signals.

Why it works

Notifications are interruption triggers engineered to pull attention regardless of the task you are in. Each interruption costs not just the seconds spent glancing but the 15-25 minutes of context recovery afterward (attention residue). Notifications from apps, news, sports scores, and aggregated social feeds carry no urgency but are tuned to feel urgent. Stripping these leaves only signals with genuine interpersonal value.

How to do it

1. Go to Settings → Notifications. Disable banners, badges, and sounds for every app that is not direct messaging (SMS, WhatsApp, Signal from individuals).
2. Retain: phone calls, calendar alerts, alarm clock.
3. Disable: all social media, all news, all email, all group chats.
4. Do this once; do not "just check" the app page — the audit is complete when it is done.

Evidence

Attention residue research (Mark, Gonzalez & Harris) demonstrates 15-25 minute recovery times after interruptions. Studies on notification disabling report reductions in stress and increases in focus — one controlled study found disabling notifications reduced phone checking significantly. (observational)

Studies on notification removal are typically short-term; long-term accommodation effects are not well studied.

Sources

• Kushlev & Dunn (2015), checking email less frequently reduces stress, Computers in Human Behavior

Common mistake

Disabling notifications but keeping badges (red dots), which function as partial cues and produce the same urge to check without the explicit interruption.