I’m not as strict as some people here but I rarely blanket allow notifications and I aggressively manage the settings. Like I allow some apps to show temporary banners if I’m using the phone but don’t allow badges or access to the Notification Center or Lock Screen (or my watch). And I’ll occasionally allow an app like DoorDash that has in-app notification settings where you can turn off non-essential ones.
Basically, I treat my Notification Center as a place for time-sensitive, actionable alerts. If an app can’t stick to that, I’ll either kill notifications for it or dive into the settings.
I also use Focuses (foci?) to limit things to just essentials (like messaging, phone, etc.) further if I’m working or at dinner or something. Like my “At Work” focus lets through work emails and essential Teams chats.