Try this for a day: don't answer every phone call. Stop checking your email every two minutes. And leave work early. You'll be astounded at how much more you'll get done.
Why successful people leave work early
My e-mail client is open when computer is turned on and it checks for new e-mail every 5 minutes. My mobile phone is for making calls only, i do not use any internet & social media stuff on that one.
As little as possible. It's usually somebody pestering me to get something done that I'm late on.
(No Bert, that wasn't aimed at you!)
And like Kristjan, I don't have a smartphone. Phones are for making phone calls. The last thing I want is to carry around something thats going to pester me all day.