You don’t have to open the hard message the second it arrives. Read it when you’ve got the headspace to answer well.

A notification creates a feeling of obligation that has nothing to do with actual urgency. Almost nothing improves by being read in a corridor between classes, and the version of you with ten free minutes answers far better than the version with none. Choosing when to open something is not avoidance, as long as you do open it.

Let one message wait this week until you are somewhere you can think. Tell yourself you will read it after dinner, and then do. If something has sat for two days, that is a sign to open it now rather than keep putting it off.