I usually disable everything, but I also need to go against the grain in this thread and point out a side effect to that, at least to me personally: constantly manually checking for updates.

In my case it's email or whatsapp groups. For WhatsApp, the upside of disabling notifications greatly outweighs the time I lose checking manually. But for email, sometimes I turn notifications on just so I get rid of that bad habit. (Then turn them off again when it becomes annoying).