How to deliver mobile notifications when a user is holding their unlocked phone
docs.criticalmoments.io
docs.criticalmoments.io
Full agree apps should only send notifications worth your time, and risk getting unsubscribed if they don't.
However if you've opted in, both the user and app can benefit from receiving them when the user has a moment to act. Too many important notifications (pill reminders, deadlines) get buried under my noisy chat apps.
I'm sorry you're feeling overwhelmed by too many notifications on your phone. The solution is not to burden the user with even more notifications that they didn't ask for, with the sole purpose of (as admitted in your docs!) boosting engagement. If I set a pill reminder, then by all means send me a notification on the schedule that we've mutually agreed upon, but don't "remind" me to complete an onboarding that I explicitly chose to abandon, or to open the app just because I've naturally left it alone for a couple days and you'd like to artificially juice your DAU numbers.
Yes, notifications can be used for engagement. That's okay too. Users often need help onboarding, learning how to use an app, reminders to complete actions on specific days, etc. You're assuming every notification or every attempt at engagement is unacceptable, and working back from there. Some can be. Some can be marketing but still welcome (thanks for the 50% off coupon DoorDash). Some can be essential to the user's goal for downloading the app (workout reminders, mindfulness check-ins, pill reminders, onboarding completion, etc).
If you don't like notifications from a specific app, turn them off. It's not that complicated.