I'm relaxed and I use indirect heat by way of my hooded soft bonnet dryer maybe 2x/week during a DC, sometimes 1x a week which is what it's been lately since my hair is really moisturized and I co-wash.
I'll flatiron 1x a week (airdry to about 80&% dry then dry straight with the blowdryer on a low heat) OR I will just roller set and attempt to blow out the roots - never get that one right.
I will do Caruso Rollers (steam heat) in the mornings when my hair is straight - so that can be up to about 3x during the week. But it's not damaging heat and I'd lump it in the indirect heat category.
I've greatly reduced my direct heat usage to 1x a week and aiming now for every 2 weeks if possible (2x a month). I survive the rest of the week with twistouts/braidouts. I only really step up on direct heat on my roots when I'm deep in a stretch.
So the tally is:
Indirect: 4-5x/week (caruso/steam heat, DC, roller set) if my hair is straight
Direct: 1x/week to every 2 weeks