Digital Distraction Audit

I need help conducting a thorough audit of my digital distractions. Currently, I use the following devices: {{DEVICES}}. My most-used apps are {{FREQUENTLY_USED_APPS}} and I spend approximately {{SCREEN_TIME}} hours on screens daily.

Please guide me through:
1. Categorizing my digital activities (essential vs. non-essential)
2. Identifying hidden time sinks and attention traps
3. Notification audit and optimization strategy
4. App usage boundaries and rules
5. Device-free zones and times to implement
6. Alternative activities for common trigger moments
7. A 30-day digital minimalism action plan