In Win11 as admin, take ownership of the following files, and remove all permissions for the system user. This prevents any updates and can be easily undone at any time. I turned off updates, and life is much better. I no longer feel guilty about having my system "at risk". It's no longer worth the pain of updates.
C:\Windows\System32\WaaSMedicSvc.dll C:\Windows\System32\usosvc.dll C:\Windows\System32\wuaueng.dll