"preserve RGB" and "display color management"

Ever since after effects (and premiere?) added the "smarter" colour management systems a while back, i am constantly running into trouble and its hindering my workflow a lot.

for example: I'll be editing in premiere, sending a clip to AE using dynamic link. once in AE, it looks different. or, when im done in after effects and render&replace in Pr, and it'll look different.
now, i know there are benefits and logical explenations for why this happens, but for me it's just always worked without a problem, and now it doesnt. Now i have to put in a lot of extra work and change settings in multiple programs.

my current solution is that every time i send anything over to AE, i have to first click the color management settings for the comp and turn off "use display color management". then, i have to right click all the media i've imported, go to interpret footage>click on main>navigate to the second tab and check preserve RGB>repeat for all files (and remember to do it with any new files i may import later down the line)

A similar issue happens with exported frames from premiere. I'll use "export frame" to get a PNG of the shot im working on. I'll open it in photoshop and tweak something, perhaps paint something out or do an edge extension. I'll export the png and bring it back in to Pr, and it doesnt match the shot at all, even though its seamless in photoshop. I've found that I can get around this by exporting the frame as a TIFF out of premiere, rather than a PNG, but i would much prefer to just use PNG, since its more compatible with other programs etc.

again, i am aware (or atleast assuming) that there are logical reasons for all of this, but for me this has in practice just led to everything going from from reliably looking the same way across all softwares/exports/formats/etc, to suddenly having slight differences everywhere with no clear simple solutions, and a bunch of extra steps along the way to remedy it.
Been finding myself having to go back and re-do/re-export things frequently, because forgot to change a setting for one specific media or in one specific comp and it looked good until it suddenly didnt anymore.

I'm hoping that i've just missed some simple checkbox(es) that i can set just once, and it'll default AE/Pr/Ps to how it used to work (that i dont have to change manually for every new project, every comp, every media)? I'd just like to go back to how it worked before, even if that means im losing out on some new colour space management stuff, cause it doesn't really help me in any way.