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The security gains of multi-factor authentication are significant. They are so large that choosing to forego them might at this point in time be deemed negligence. That said, you're absolutely correct that it's wildly unreasonable that so many of them require you to make use of your personal phone - which you are wisely and responsibly trying to ignore

Fortunately, there are a lot of good ways to do 2FA that don't rely on your personal phone! A second device, physical RSA tokens, and U2F keys are all viable options that let you both be responsible by ignoring your phone and be safer. Some password managers will also do your TOTP code generation.

That's why I started using a second phone just for the Google Authenticator App at the workplace. If your authentication does not rely on SMS, you don't even need a SIM card.

Could you run an emulator that uses an authenticator app? Or you could get a physical authenticator fob perhaps.

An imperfect solution for you might be a cheap device that you only use for 2FA.