I will tell you what you can't do when your first and last interaction of the day is checking notifications: Quiet and serene self-reflection, or any other kind of self-therapy approach
that depends on the individual, doesn't it? i check my phone in the morning and in the evening, and multiple times in the day during breaks. but when i am focused on something else i forget that it's there. no problem here with reflection and other thoughts that don't relate to activity on the phone.