I pretty much always have my phone with me, but I have almost all notifications disabled. I do use facebook, but I don't have an app for it, just go to the website, so no notifications here. I do have the messenger app, but I do not communicate much on it, so if I get a notification there it's probably important, not some random chat.
I do not have my work email on my personal phone.
All-in-all I get maybe a dozen notifications a day.
After all, you are right, most of the things are not that important that you should know about them right at the moment they happen. It's just a noise pretending to be useful information.