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As for downshifting, don't overdownshift (e.g. go from 10th to 5th while going 50km/h), and downshift when the tachometer shows you at the low end of max torque. Usually you're stopping so quickly (lol physics) that you can just wait to downshiftt until you're stopped. Basic gist of it: you want to keep your engine in the green zone, so shift up when you're towards 1500 and shift down when you're towards 1000. This means you shift a LOT in the low speeds, and quickly too, which in all reality is fairly realistic. Real trucks go through like four gears when at a stoplight over the course of a few seconds.
I usually shift when I notice my RPMs are higher and leveling out.
Sorry for my engrish :)
The green areas are rarely accurate once you upgrade the engine anyway. There's numbers and notches, these are much more accurate.
Most trucks are usually in the 900-1.4k or 1k-1.5k range on the torque band. You can see exactly what your truck's torque band is by viewing the details of it. I think the diagnostics page also lists the torque band but I'm not sure off the top of my head.
I'd also recommend starting in second with the first tier trucks if you're towing something. There's a lot of what resembles turbo lag if you start in 4th gear with the smaller engines that makes low speed maneuvering in towns difficult. 4th gear to start is fine once you've moved into a second tier truck.