How do I get rid of your damn popups telling me to do updates.I am already updated

Are you referring to a pop-up from Microsoft AutoUpdate? Assuming that you have a subscription version of Office and the most recent version of macOS, you can fix this by installing the most recent version of Microsoft AutoUpdate; see https://support.microsoft.com/en-us/office/update-office-for-mac-automatically-bfd1e497-c24d-4754-92ab-910a4074d7c1 .

As of MAU 4.83 (26040910), I have found this question and it represents how I feel when this update runs again in the middle of work.

The problem with letting microsoft update automatically is that it will do so regardless of whether I am working and need to focus, whether I am in a presentation on a meeting with 10 minutes of the audience's attention, or whether I just would prefer it to do its many updates while the computer is idle, as if this were too much to ask.

I read that if I not only pay for Office but also pay for a Win machine I get to choose when MAU is updating. (the catch: a Win machine will not only update office but also update the system in the middle of a conference presentation. We've all seen that. That's why we don't have Win machines.)

Please link to a newer version of MAU that has preferences beyond that one checkbox to Automatically keep Microsoft apps up to date. And useful default settings like, update at noon during lunch break, system time.

Or please suggest a different solution.

thank you.