By contrast I've also had email for decades, and suffer effectively zero spam. Perhaps one difference is that I use two emails. One I use exclusively for messaging friends/family and the other I use for everything else. And I don't use the former email on any mobile device either.
The email I use for registering on sites, or using on mobile, is absolutely bombarded with spam. The email I use privately receives near zero spam (that isn't trivially filtered) even though it's a simple and common two word combination at a major mail server. Notably, I'm not registering for dodgy sites or anything like that on the spammed email. It's all major and ostensibly reputable sites. For sites I don't trust or care to receive a message from, I use throw-aways.
I simply assume any site you register on is going to sell, leak, or accidentally expose your email (or any other information you offer them). Similarly for mobile devices. And that seems to be a consistently validated assumption.
Somewhere in 1999 I started using unique email addresses for every single service or registration. For example, if I would register with Reddit today, then I would use 20220825_reddit_registration@example.com.
This makes it really easy to filter out spam (and I also know who sold my address). It's also trivial to block unwanted 'subscriptions'.
I use Thunderbird and create an identity for every one of these mails that require a reply (most don't) and TB automatically uses the unique address when replying.
The email I use for registering on sites, or using on mobile, is absolutely bombarded with spam. The email I use privately receives near zero spam (that isn't trivially filtered) even though it's a simple and common two word combination at a major mail server. Notably, I'm not registering for dodgy sites or anything like that on the spammed email. It's all major and ostensibly reputable sites. For sites I don't trust or care to receive a message from, I use throw-aways.
I simply assume any site you register on is going to sell, leak, or accidentally expose your email (or any other information you offer them). Similarly for mobile devices. And that seems to be a consistently validated assumption.