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I think instance admins will just have to make sure they don't have bots on their platform and block instances that do a bad job at it leading to others getting invaded.
The captcha and text prompt to join definitely helps. Having those types of simple security measures prevents people from automatically making hundreds of bot accounts, and I think is just as if not more worthwhile than verified emails for making sure that the people here are actual people.
My home instance requires you to submit proof that you are human by either posting on an existing social media account or anonymously by sending 0.01 XMR (about 1.5€), that system is really hard to game (i guess you could spend a bunch of money on accounts but those would get banned and the funds would just pay for hosting lol).