You can check on npd.pentester.com

Get accounts on all three credit agencies and freeze your credit.

Use a password manager like 1Password so each site you use has a different password. Make sure you use MFA/2FA when you can and use your phone number as little as possible- it’s hilariously easier than you think to get your number transferred to a new phone.

You can use a service like www.optery.com which consumer reports just said is the best paid service next to doing it yourself for getting off lists.