Since iOS 15 it has been very easy to just configure a Focus mode. I put all (and I mean all) apps and contacts in a silent-list during whichever time I feel like being left alone.

Can still define certain contacts to reach you in case of emergency and so on.

Love it - silencing the phone is the best thing ever. Starve the attention economy of attention and let all the bad actors like Facebook/Meta slowly perish.