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Here's my little tiny bit about op-sec I hope helps you.
If you aren't using Signal. Start using Signal. I mean for *everything* texting your family about picking up groceries? Signal. Texting your family about showing up to resistance training? Signal.
Figure out how to verify your Signal contacts. Basically in-person you scan some QR codes and then you know there's no man in the middle.
Recruit your new friends into Signal.
Do not settle for WhatsApp or Telegram.