My version of that is to ask yourself what this app could notify you about and decide based on that.

What could a game notify you about? Nothing, probably spam. Deny.

What could a social app notify you about? Interactions with your content and profile. These are useful, allow.

What could an instant messaging app notify you about? Messages, obviously. Allow.

What could a fast food establishment app notify your about? Probably your order status if you order from the app. But it might also spam you. Allow but be prepared to turn off categories that are spammy if spam does arrive.