I had a much more similar experience (still have a bit of it) especially when I add those from Whatsapp, Facebook and telegram groups. So, I did like you mentioned above. I withdrew from most of them. I left all Facebook group and only a few discord and telegram groups. I muted notification from the remaining groups, so I don't get called up when someone drops a message. Muting notification will help a lot in physically restraining yourself from jumping into conversations when you are supposed to do something else.
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Yeah suppressing notifications is essential for concentration! But then you might miss something good? 😁
😁😁 I think the problem started with the feeling that you are missing something. So, one way or other something has to be sacrificed.
Anddd, discord dilemma sets in again!