Exclude from list if communications have been sent within (timeframe)

I would like to see an exclude from communications box that you could put a date in, this would be used to exclude additional communications going out to candidates who have already been reached out to.

Currently, I have to do the following:

Long/shortlist
Change all the progress one by one
Filter
Open in list
Communications tab - X check and flag
Create new list from flagged records
Email
Change long / shortlist progress fields one at a time

There must be an easier way?