There were some recent posts I saw about "dependency cooldowns", which seem to be what you're referring to in item 2. The idea really resonated with me.
That said, I hard pin all our dependencies and get dependabot alerts and then look into updates manually. Not sure if I'm a rube or if that's good practice.
That's good practice. God knows how many times I've been bitten by npm packages breaking on minor or even patch version changes, even when proudly proclaiming to use semver