My phone, computer, and watch are on silent; I only get notifications on my watch, and almost none:

I enable certain IM senders (kids, partner) and slack (certain channels only). I have an app that reminds me to take my meds through the day. Nothing else.

There are task-specific notifications I would like to enable (e.g. my car is arriving) but when you enable notifications for those apps, the apps spam me at other times. So polling it is.

I never enabled browser notifications.