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I think compose files are usually pinned to a version, or use a .env file that needs to be changed to update to a new version.
I personally don't update very often; usually not until I'm forced to for some reason. I find that just checking the documentation for any upgrade/migration guides, and doing it manually is sufficient. I don't expose this kind of stuff publicly; if I did, I'd probably update regularly.
Immich is a more touchy beast because it includes a mobile app and the mobile app and the docker container need to generally be either the same version, or within a few versions of one another. There was a while where I forgot to update the server for a while and the mobile app kept being updated on my phone and stopped backing up photos because it could no longer communicate with the server.
I don't expose services to the outside world either, but I still enjoy keeping things up to date. Gives me something to do.