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I used to use them alot when I lived in San Francisco. Lots of hills there. But Now that I live in So Cal, not so many hills here, I gave up on using it.
I use it about once a week. Using it too much is a bit ****. However not using it at all is bad for the system itself. It needs to be used or else 10 years from now when you finally need to use it, it'll be weak or flat out break on the spot.
I use it everytime I get out of the car, IMO its optional on autos but mandatory on stick shift. THE TRANSMISSION IS NOT A PARKING BREAK! Take it out of gear and use the parking brake thats why its there.