Not having social media helps with this!
I sometimes love to record a 7pm game to watch in bed later that night
I dropped Fios about 3 years ago and that's the one thing I miss - watching games on a delay (particularly when my kids were younger). I would just stay off social media and my Devils friends largely knew not to text me...I also often would not check my phone until I finished watching the game just in case. The Devils also sucked for a lot of those years, so once they got down by 2 goals (particularly when the playoffs were out of reach, so Thanksgiving on) I would just slam on the FF button to see if they actually made a game out of it.
It's not bad having to watch games live now - on the rare occasions I have a conflict I can still usually bring it up on my phone. Just about the only thing I actually watch live anymore.