As a result, my default policy now is "If it ain't broke, NEVER fix it." Install, then disable all updates, forcibly if necessary. On Windows and your browser at a bare minimum, and probably on any other software you use often or rely on. Yes, there are risks and downsides to doing this: security holes won't be patched, bugs won't be fixed, and new features won't be present. But everything in life is a balance. And on balance, the bad of updating is almost always worse than the good is good. This article highlights that in brilliant neon letters. How on EARTH do you justify boot and reboot times doubling or tripling, and just about every metric getting worse over time? Why would I let Microsoft fuck with my system if they're going to make it shittier?
And of course, the article leaves out the worst part. Never mind gradual performance drops, there's a good chance that update you just downloaded just broke something. Entirely. Something you NEED to work. When is a fix coming? Anyone's guess.
Install Windows 10 LTSB. It's the only one worth using. And unless you NEED a new feature or bugfix, never EVER update.