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I don't participate in "stop and go" by positioning my car far back from the car in front and selecting an appropriate gear such that my car will keep rolling with just the engine idle. It means you don't waste any fuel or clutch actuations and it's just much easier.

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until some genius decides to switch to your lane to get further ahead in life a whole 3 yards.

Don't worry about it. It's easier to just stay in gear than try to compete with everyone else trying to get a car length ahead. If you have to go through such an ordeal every day then reducing stress should be your main priority.

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