I really dont see a point in downshifting before a red light under normal circumstances. Now when downshifting during a race or for passing that is a different story. I usually just let of the throttle and stay in the gear i'm in until I have to stop, then just go into neutral. This way you actually save gas. And i'd rather change my brake pads then working my clutch and synchros more then I have too. Brakes are much cheaper!
this is a good point. the downshifting is best for coming into a corner or curve in the road, for passing, etc. day to day driving, city, if i get up to 4th, i'll usually keep it in 4th and then go to neutral to coast up to a stop. easier on the tranny vs. always downshifting. all depends. i drop it into neutral often in city driving situations.
also, as to the heel/toe, its hard to do in this car. i don't know why. height of brake pedal vs. brake or something makes it difficult, so i don't do it a whole lot since getting the gti. its really more a track/racing technique than anything else though, and in most real world driving is kind of unnecessary as rev matching does the trick. always rev match though, always. 'cept maybe 6th to 5th, otherwise, gotta match those speeds..