Hiya, looks nice

RE shifting, Preloading the pedal and then putting my concentration on the clutch lever works best for me. I still get the occasional rattly crunch or false neutral but it depends on me! If I pull in clutch, then operate foot, it's always horrible. If I concentrate on foot (even with pre-load) It's generally horrible. I think this is the key.
Pre-load with foot, concentrate on clutch and move foot positively. I'm not saying stamp on it, but if you try and be cautious and don't aim for a full range of motion then it will spit you out. Changing down before crawling speed helps too.
Clutch adjustment is fairly critical, lever only has to move a few mm gap above the hinge point. Gearbox oil makes some slight difference, GL5 75/80 straight gear (not gearbox) oil as per manual does work best. Synthetics and 140X or GL5 gearbox oils (for cars with synchros) don't work as well. Cold weather (5C or less) makes that first change down to second more troublesome.
Preload technique is the main factor for me. I am generally the problem if it doesn't change nicely

Analogy: hand feeding my male greyhound a tripe stick. Give pre-indication (dog can see treat in hand, can also see bit he shouldn't bite), be clear (put treat in front of dog with hand in one place and treat obviously in another) and positive (don't change your mind or stop half way). Still the proud owner of 8 fingers and two thumbs
