Sonnet 5 Low vs Medium vs High for daily usage

What model do you guys use for daily work? I usually use Claude for researching the internet for 8-10 sources on a topic than comparing them all for a general consensus in a document , helping to push my ideas deeper, drafting emails and making marketing/business plans, and schoolwork. I used to use Sonnet 5 medium and low for all of this, but I just started using Sonnet 5 high for all of it because I was never really getting that close to my usage limit. Is Sonnet 5 High overkill for these tasks, or should I be using an even better model like Opus 5 for this? Also, on the topic of Opus 5, at what point should I use Opus 5 Low over just picking any Sonnet 5 effort level? It seems kind of pointless to use a more expensive model and then just purge its reasoning budget. Seems like the only time to use Opus 5 is if your going High, Max, or ultracode, but I could be wrong