Both to feel a little less surveilled and to be subjected to fewer deviations from whatever stream of thought is ongoing, I often choose to leave my cell phone at home when going out.
The choice does serve those purposes but, whether my phone-side pocket is empty or stocked with some less intrusive object, I nonetheless feel periodic spontaneous sensations which can be interpreted as the buzz of text messages or email. It’s somewhat akin, perhaps, to the phantom limb syndrome experienced by those who have lost arms, legs, or digits. Once the brain has come to expect sensations from a particular part of the peripheral nervous system, it will sometimes introduce them by its own invention whether the genuine form is present or not.
If the annoyance outweighs the benefit and convenience, get rid of your phone. Presumably your body will eventually learn to stop expecting messages