I run apt update && apt upgrade every few days at slowest, or whenever i want to install or remove something with apt. That's Debian.
I'm pretty sure the only programs on my computer that automatically update are those by Mozilla, since i don't know how to stop them.
Debian is known for being very stable so i trust that when it tells me to do a system update i should, and so far nothing has broken except what i break.
Usually i only don't use the latest version of something if either the latest version is worse than an older version (KiCAD seems to get less usable over time, from what i know) or the latest version isn't available to me for some reason (PolyGlot has unsatisfyable dependencies so i use an old version).