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This is one of the most effective tools for safeguarding your attention. 

A few practical examples:

  1. Allocate one hour in the morning for emails.
  2. Leave your phone on do not disturb and answer text messages in batches throughout the day.
  3. Check the news once per day maximum, and turn off your notifications.

Same goes for social media. 

I have a friend who literally deletes Instagram and reinstalls it every single day.

Install, scroll, post, delete. 

It works for her, and keeps things in a healthy balance.

Batch technology to take back control of your life. Either you decide what you do with your time, or others choose for you.