> I had a Pavlovian response to the sound of email arriving on my phone,

I hope somebody finds this useful: I setup a 1 second "silent" mp3 as the notification sound for emails, messages, etc. If the phone actually rings, I pick it up. Yet the email notifications (got seven email accounts on the phone), the text messages, Telegram, Whatsapp... they are just silent now.

Hope this helps someone!