You just have to make choices. I made a change a few years ago so this is literally the only place I read online discussions (because the signal to noise ratio is generally acceptable). I've dumped reddit, Twitter etc and the inevitable comments section at the end of every page on a news site. It gives me more time to read proper writing (books) or just stare out of the window and think. I still use instant messages but just not on my phone so they wait until I'm home. I can always phone or text someone if it's urgent (this hasn't happened yet).