Gear change back seat driver MK4.5

Just got the MK4.5 st line facelift 2024, relatively happy so far with the smooth driving. The only thing I'd say which is annoying is the dashboard constantly telling me to upshift and downshift.

Doing 30mph in 4th , if I start going downhill without pressing the accelerator it tells me to downshift to 3rd when speed falls under 30, but my intention was to leave it in 4th so it maintains speed without the regen kicking in and slowing me down.

Then if I press the pedal a bit, no longer does it want 3rd, it wants 5th instead!

Obviously if I downshift to 3rd at 30 there's a lurch unless I press the gas, should I just be ignoring the shift recommender ? Makes no sense to drop to 3rd downhill and then press the accelerator to keep a constant 30mph - which it then would tell me to upshift back to 4th

Been very accustomed to my old MK3 so not familiar with what's best when it comes to preserving the engine, I don't want unnecessary high rpm just for the sake of recharging the battery surely