One of the easiest ways to ensure you're distracted throughout the entire day is to leave the notifications on your phone switched on.
It guarantees that every time you receive a message or a like on Instagram that your attention will switch from whatever you're focused on, to your phone. Can you imagine if a person at your workplace tapped you on the shoulder every time they had something else to tell you?
You'd tell them to piss off.
You can't switch that person at the office off.
But with notifications, you can.
So do it and check them at a time when it suits you.