For Adguard for Desktop and Firefox, use the default settings, then tweak it slowly by adding more Adguard lists if popups show up. Do the same for the other sections. For anything else, you can use your user rules.
Also, I found out that with an AV that includes web protection, browsing is faster when I exclude Adguard in the AV and exclude the AV in Adguard. I also use the protocol DNS-over-QUIC for Adguard DNS.