In graduate school? Going through the painfully long application process?

I'm currently applying this cycle and don't know if I'm fucked for sitting pretty. Double major chem/phys with minor in math (gpa 3.86) with two years of research experience and an internship in petrochemical industry. Was originally gonna post this to /adv/ but it seems more appropriate here since I wanna start a general conversation about pursuing doctoral study after undergrad.

Is the GRE really a meme and only serves a filter? Is it a based or cuck move to email groups that you are interested in joining prior to application? Are the biggest factors letters of recommendation and research experience??

I feel like I'm in high school again trying to figure all this shit out, anyone have any tips on applying for PhD in the natural sciences?