If your phone decides your mood every time it buzzes, it’s running your day, not you.

A buzz is somebody else’s timing applied to your nervous system. If each one can turn a decent hour, your mood is effectively outsourced to whoever happens to be typing, and the device sets the agenda while you believe you are the one using it. That is a design feature rather than a weakness in you.

Take back the timing rather than the device. Notifications off for whatever spikes you, and a set hour you check instead of checking continuously. Decide when the news arrives and let it wait until then.