Try this. Go to your smartphone's 'Do Not Disturb' settings. Set it so that it's silent once you get out of work. No alerts, no email, no text, no anything. Depending on your model, you should be able to allow exception phone calls through (close family, spouse, etc). Do the same with any sort of portable tablet or other computer. Once you get home, set your phone in your bedroom and go about your evening. Perhaps you will wander into the bedroom and check it from time to time on your own terms, which is fine. I think you might be surprised at the serenity just 'going silent' after work can bring you. You won't miss anything. Important calls will still get through, and you'll still check your mail. But you won't be constantly yanked away from your life to do so.