In android there is a "do not disturb" option that silences everything but calls (you can drill it down further to starred contacts or none at all) and sms mess

In android there is a "do not disturb" option that silences everything but calls (you can drill it down further to starred contacts or none at all) and sms messages (also drillable), I always have this on. I turn off read receipts where I can, allowing me greater control of when I respond and I also silence group chats and people who are bothersome indefinitely. If they are important enough I will find time to answer them, regardless of how "noisy" or "noiseless" they are. If it's urgent, they can call. You can install a pihole server at your home that will block advertisers through DNS, allowing you to use even free apps without ads. (I haven't done this yet since I moved recently). As for emails, I imagine you can have a single email address on your phone for important emails and configure email forwarding rules from your default email, I haven't tried this though.