With a triple, the easiest way is to stay on the middle ring and use all rear cogs as needed.
Shift to the small ring if you need to, then move a cog or 2 smaller at the back to allow for overlap in the ranges.
Similarly with the big ring for downhills and tailwinds shift a cog or two larger.

When going from the outer back to the middle ring, I usually use 4 or 5 of the rear cogs before switching to the middle ring , then back to the outer rear cogs because of overlap.

Try counting your teeth and building an excel spreadsheet of the gear inches for each chainring. You will see the overlap and how you dont have to use the same shifting pattern going up and down the gears.