“I got a notification every 3 minutes today and I responded to every single one.”
Every notification is a company tapping you on the shoulder and saying "look at me." You said yes to every one. That's not responsiveness — that's obedience. Each interruption costs 23 minutes of refocused attention. You didn't work today. You were interrupted 300 times and tried to work in between. The system operated exactly as designed. You didn't.
Your Practice
Go into your phone settings right now. Turn off notifications for everything except calls and messages from real humans. Everything else can wait. Check email twice a day. Check social media on your schedule, not its schedule. Reclaim your attention in one settings change. It takes 2 minutes and gives you back hours.
The Architects
“People think focus means saying yes to the thing you've got to focus on. It means saying no to the hundred other good ideas.”