As the other commenter mentioned, your best bet is being selective about which services you use to communicate.
Unencrypted (plain text) is the worst, since data is easy for a third party to sniff (think of it as a wiretap). For example, HTTP and SMS are unencrypted.
Encrypted is a good start, since third parties can’t sniff your traffic, but the server handling your communications can usually see everything that passes through it. For example, HTTPS is an SSL-encrypted variant of HTTP, and services like Facebook messenger are encrypted, but Facebook can still see all of your messages, since it’s stored on their servers.
End to End Encrypted (E2EE) is the golden standard. Only the endpoints (i.e. you and your friend) can see the content of your messages, and all traffic is encrypted in a way that even the server cannot view it. Signal is end to end encrypted, as are many other modern messaging platforms (WhatsApp is E2EE in theory, as is Google Meet, but we can’t verify this ourselves).
It’s absurd. Obviously some devices “need” it, like smart doorbells and the like, but I’ll die a painful death before I connect my TV or refrigerator to the internet.
Hell, I want a garage door opener that I can monitor remotely, but I’m not willing to compromise my home’s security just because I second-guess myself on occasion.
Rubber hose cryptanalysis <3