https is encrypted. I use the 1.1.1.1 app 24/7 to encrypt DNS lookup. I’m not concerned about being snooped on for anything else.
I have run a VPN server at home for at least a decade. I’ve turned on VPN to it on my phone so that streaming services think I’m at home. But I only run it on my iPhone as needed.
Yes, 24/7 unless the need to use a particular website precludes/blocks VPN. Nothing to hide but IMHO, no-one has the right to rummage in my head and see what I am thinking.
Used Mullvad all the time in my previous country because of political situations. Also turned on iCloud Private Relay but now using 1.1.1.1 Wrap so that I don’t need to configure the DNS of some public WiFi networks manually every time.