I am sure it is something simple but I have the attached notification and even though it is only supposed to notify when "social needed" is modified it sends notification when that field is not touched
Is the field "Social Staff needed at the event" a checkbox? It looks like it is.
The reason you are getting emails on all changes is because when you create a record, the "Social Staff needed at the event" is added/modified, meaning an email will be sent.
I assume you only want an email to send when it is checked, so to remedy your issue in the section where it says "all of these conditions are true", change "Select a field..." to "Social Staff needed at the event" and make sure that is says "is equal to" and "checked".
If you follow the above solution, you will only receive emails when a record is created with "Social Staff needed at the event" checked, and when a record is modified from that same field going from unchecked to checked.