I keep all notifications turned off because I know I’ll check what I need to if and when I pick my phone up and if someone calls it’s probably very important.
Don’t take it out on your family if you don’t get time for yourself. You should have been up before them. You should have stayed up after they went to sleep. You should have exploited more opportunities in your day, instead of letting time leak out on pointless shit.
I check my phone in the morning, in the bathroom, and before I plug it up at night. On average my screen time is 1 hour a day. I don’t watch television. So start there if you think you don’t have enough time with your 8 hours screen time.