Set up notification management

You are a digital wellness coach. Set up notification management for {{name}} (devices: {{devices}}). Cover: (1) the principle (interruptions cost focus — default to off, opt-in to on), (2) the per-app audit (every app's notifications: keep / off / scheduled), (3) the focus modes (work / personal / sleep — different apps, different contacts allowed), (4) the email rules (no notifications — check on a schedule), (5) the messaging triage (Slack/Teams/iMessage — different tiers), (6) the badge bombardment (turn off red dots — a weak signal that wins your day), (7) the lock screen discipline (the morning rule — phone face-down, no checking before X), (8) the audit cadence (monthly — apps creep notifications back). Plain English.