How Can I Control React Component Re-renders Effectively?

I've been diving into React for a few months now, and I'm really struggling to get a handle on component re-renders. I've grasped the basics of state and props, but it feels like my components are re-rendering much more often than I expect. For instance, when I change the state in a parent component, all child components seem to re-render even if their props haven't changed. I'm aware of optimization techniques like React.memo, useMemo, and useCallback, but I feel overwhelmed having to add them everywhere. Is there a better way to think about managing re-renders without going overboard on optimization? I'm not looking to micromanage every render, but I've encountered performance issues in a medium-sized application. Should I just accept that re-renders are inexpensive, or is my component structure causing this issue? Any tips for building React apps that work more smoothly would be greatly appreciated.