Both on Android, and iOS, opting out of notifications solves most of the problems. You can do all on your own time without constant nagging, and leave notifications on for the communication channels you really need.

However, what I hate with passion are shopping and delivery apps that suffer with disabled notifications (I don’t know when things arrive, and that would ideally be good to know within seconds), but enabled notifications mean that there would be a lot of spam notifications about ordering and buying more.

So, podcasts are not ADHD-friendly, it seems. Because for me it’s either full focus or none at all.