On the meta subject of notifications: I've disabled all sounds and vibrations of my personal phone and I make frequent use of the snooze functions (either app level or os level). I feel like it's also good starting point.
Deleting the app makes you aware of how frequently one gets the subconscious urge to do that. (Same with logging out on the computer.) Once you add that friction, it becomes easier to become conscious of the behavior and then decide if, in a car between meetings, what you really want to do is scroll through Facebook.