Yep, no notifications except sms+iMessage. And only family uses that to contact me, and only when it's urgent.

All the other apps, especially chat apps (including family if it's not urgent) are muted, and the mute slider is nailed down so it can't move accidentally.

That should solve 90% of the problem. Even doomscrolling if you ask me, because if the doomscroll app doesn't notify you, you'll forget about it. At first rarely, but more and more often in time.