Well it's all boils down to discipline. I try to do this but if the task involves something I have to do online it becomes difficult.
Take for instance, my Spanish language class. Since I have to do it on my phone, sometimes I get distracted because then even dnd can't save me😐
I simply switch the sound off, do this already for more than 15 years. By now people are used to me not picking up my phone when they call, or read their chat message when the arrive, let alone I do not responding quickly.
Ahhhh, it has it drawbacks but certainly it helps productivity.
Thanks for stopping by & your support!
I fully understand your challenges.
When you concentrate on not wanting to be directed by incoming digital triggers (notifs), I assure you when you consciously try to avoid direct reactions on triggers, you will be able to handle them somewhere down the line.
In your specific situation, I can be on the phone doing whatever, notifs coming in and I just ignore them. Nothing in my body or mind that feels that I shall react to the incoming triggers. I just look at it, register something came in and continue with whatever I was doing. It was a process for me to get there, but I succeeded. And when I can, anyone can. But yeah, it takes effort and time to re-wire our brains.