Make ALL app notifications set to off by default (badge icon, lock screen, and banners).
Before I went into the notifications center and shut all of this down my phone would be sending me notifications several times a minute between social media apps, message apps, email, and calendar. Its hard not to become addicted when your phone is bombarding you with a constant stream of information. And you don't want to feel like you are missing anything. Not to mention all of the other apps sending notifications for almost no good reason. Now that the notifications are off I have found that I decide when to look at or check my phone, not the apps deciding. Plus I can have my phone face up in a meeting without it lighting up every few seconds.