We don't get distracted by notifications, but by our desire to escape internal feelings like boredom, fear, and uncertainty. Tackling procrastination means managing your internal state, not just your environment.
The strongest human drive is to act consistently with our identity. Instead of constantly relying on willpower, define yourself as a productive person using "I always..." and "I never..." statements to make good habits automatic.
Motivation is a result of taking action, not a prerequisite for it. Start with a tiny, two-minute task to break inertia. This initial action creates momentum, making each subsequent step easier, just like shifting gears in a car.
To curb bad habits, add friction to make them harder (e.g., move junk food out of the house). To build good habits, remove friction to make them easier (e.g., lay out gym clothes). This physical approach is more reliable than willpower.