I’m in the same boat as the GP: no emails allowed, notifications disabled. I also go back to check in the app about a couple times per week (and I’ve never missed anything of value, either). I guess it’s the residual concession to a very strong and deeply engrained habit, combined with the fact that there are some people I don’t have any other line of communication to/from, so it makes sense to maintain the toehold on the platform.
I managed to get the emails under control (IIRC, there are only about two or three dozen different types you have to individually opt of, and they haven't been aggressive about adding new ones to that list), so I never have to check the app. The only think I want a notifications for are event invites, and that's pretty much what I have.
