Instead of swiping, whenever you see it before swiping. Just jot it down in your notes and that way you can always go back and reflect on the motive
When your doing something important or addictive it’s easy to just swipe so one thing you can do is tell Siri to write a reminder to read it later or turn off your phone and the notification will be there.
I swipe notifications as well. What I did was writing down my routine on a board, maybe a sheet of paper would be useful. Then open the app and check every activity that you've already done.