Mass social media: I deleted my Twitter and Facebook accounts years ago. I still use Reddit, but with no app and throwaway accounts. I also use Discord, but only on the computer.

Direct messaging: WhatsApp is installed and in use, but I disabled notification sounds. Work email is only on my work laptop, personal email is on my phone with notifications off.

That leaves iMessage and Signal with notifications on. I use the former with my wife and the latter with my closest friends. But I still mute my phone during focus work.