On the contrary, I've completely disabled OS update checks via OS X's settings menu on both my personal (El Capitan) and work (Sierra) computers. I've managed to keep both up to date on security updates while avoiding obnoxious High Sierra update reminders quite easily.
iOS is terrible in this regard, however. I've only managed to keep my phone on iOS 9 through a bug/workaround involving a tvOS beta cert.
The iOS 9 upgrade dialog was terrible. It would appear seemingly at random, often (but not always!) first thing in the morning as I was just unlocking my phone. Sometimes it would appear while I was in the middle of swiping around.
I was one mistaken tap away from accidentally upgrading to iOS 10 and losing access to my phone for the next hour or however long it took.
They finally got me. I'm on iOS 10 now. It's ok. One great feature is that the insistent iOS 11 upgrade dialog requires a passcode to actually do the upgrade, so it's very easy to avoid triggering it accidentally. It still pops up randomly though.
I can't stand the fact that iOS will download updates without asking... even when not connected to a charger. I've been on terrible train station wifi in a foreign land and noticed that an update "is now available!" Absolutely horrific decision from Apple on that one. The only way to stop it? Filling your phone with enough music/video/pictures that iOS can't fit the update in there...
iOS is terrible in this regard, however. I've only managed to keep my phone on iOS 9 through a bug/workaround involving a tvOS beta cert.
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