Here’s  what I do.

I bought a domain (I actually have about two dozen). That allows me an unlimited number of email addresses I can give out.

When a site requests an email address, or I need to give one to someone, I give them a specific, unique email address to be used only by them, that allows allows me to identify them. (for example, if google asks an email address I give them google@mydomain.com)

There are two ways to proceed from there. 1. allow all emails to that domain to be forwarded to the main email box, then block the ones used by spammers or 2. block all but the ones you open, as you give them out. the first is easier, unless spammers figure out what’s happening and start sending spam to random addresses at that domain. The second option is more of a headache as you use it because you have to go open the address as you create it.

The main point is to have a permanent box that you give out to no one, and disposable addresses that forward to the permanent one. I use Yahoo for the permanent one because even though some spam gets through, their spam blockers catch about 80%.