Definitely consider USPS form 1500 if you have any repeat offenders [0]. If it's possible to interpret the spam as trying to sell you something then courts have broadly upheld your right to personally decide what kinds of content are excessively offensive without any additional oversight. Credit card offer? Discount to buy a used car? Nah, it's sexually explicit advertising that won't make it into your mailbox again without a hefty windfall.
Also, credit offers lately have been including fine print specifying how to opt out from all of them (the culprit there is credit rating agencies selling your data). That might be CA specific? Anywho, if you jump through a few hoops you can opt out from that particular source of spam for life.
> my email
If you don't need to receive inbound connections from unknown sources (e.g., recruiters) then switch your email to whitelist mode and just allow your contacts. Otherwise, at least create a few accounts to compartmentalize that part of your life. Logins and promotions go into a bucket you never read unless you're expecting an auth code or something, and you can keep your personal email filtered to a whitelist. Depending on your skillset this can be much easier to manage and customize if you host it yourself.
> my phone
I have no practical advice here; nothing I've tried yet has an appropriate balance of usability and effectiveness. Whitelist solutions aren't as great because it's uncommon for one phone to support multiple numbers simultaneously, and voip solutions can have prohibitive drawbacks depending on your use habits.
As a partial solution, Google's dialer (disclosure, noogler, but I liked this product before starting too) is decent at detecting spam if you're using a new enough version of Android that you can install it. It still clutters up your call history till you manually mark calls as spam, but in the moment if you're expecting a new number to call you can have high confidence that if Google hasn't marked it as likely spam that it's probably the call you're expecting.