I'm surprised nobody has mentioned dependabot yet. It automates this, keeping action dependencies pinned by hash automatically whilst also bringing in stable upgrades.
The only automation that I know of is cargo vet. Although it doesn’t work for GitHub Actions, the idea sounds useful. Basically, vet allows people who trust each other to vet updates. So one person verifies the diff and then approves the changes. Next, everyone who trusts this person can update the dependency automatically since it has been “vetted”.
We also, to your point, need more labels than @latest. Most of the time I want to wait a few days before taking latest, and if there have been more updates since that version, I probably don't want to touch anything for a little bit.
Common reason for 2 releases in 2 days: version 1 has a terrible bug in it that version 2 tries to fix. But we won't be certain about that one either until it's been a few more days with no patch for the patch for the patch.