Can’t be arsed to read all of that but:
1) Set a do not disturb time for your phone from say 8pm to 7am.
2) Turn off notifications for apps etc. I have to open my email to see if I have a new one. So I only do that when I want to, not when it tells me.
3) Switch of notifications on the home screen. That way, when you go to phone a takeaway you don’t notice 50 missed emails etc.
4) Just delete FB and twitter from it, you don’t need al of the distractions on your phone. or, like me, just set them not to auto-refresh or give notifications.
5) Delete FB chat. WTF, as if FB wasn’t bad enough!
6) Pretty much all of the above, in whatever form you like.
The message is simple, don’t let it rule your life. It’s there when you need it, and silent when you don’t.
If all that fails, leave it in your locker at work!