I've been driving manual as long as I've been driving, but my last 2 vehicles that I've driven exclusively for commuting and as my primary vehicle (my current is my only vehicle and is manual).
- You can downshift and - be able to decelerate faster; be able to quickly accelerate; wear more on the engine, transmission, clutch, engine mounts, suspension, your foot, ankle, leg; wear less on your brake pads and rotors; use more gas
[*]You can go into neutral and - use less gas; wear less on the engine, transmission, clutch, engine mounts, suspension, your foot, ankle, leg; rely more on your brake pads and rotors; be slower in response to accelerate again
With above said, it depends on the situation. If I'm slowing to a stop-light and know I won't be going again until I've completely stopped or longer (I look at the adjacent light for changes or some lights I just know how long they take to change), I'll go into neutral and decelerate using my brakes only (there's absolutely no need to brake very hard and engine brake hard). The biggest thing is to anticipate and plan way ahead of what most drivers with automatics do.
Crazy story...when I replaced my clutch and was in the break-in phase, I got 38.8mpg since I was being gentle on it; allowing the flywheel to mate evenly with the pressure plate. Needless to say, I was very easy on the gas, never rode the clutch, and didn't decelerate much and the result was incredible mileage. My normal highway mileage is around 32mpg. So driving style makes a very large impact on your mileage and component wear. Of course, mileage/tank varies on each tank since it's not an exact science and can't be taken literally on each measurement.
I should also note, for the last ~60k miles I had the same pads on (Duramax Gold Cmax's), which I just replaced and they still have about 4mm left on the fronts. So I'm very easy on my braking and gas...minus those special circumstances.
😉