Hmm according to my instructor and the theory?...
You should use engine brake at all possible time to prevent
brake fade or something...
For me, when I see then traffic light at junction is red and I'm
at 4th gear, after I gauge the distance required and reached it, I
will immediately engage 3rd gear without stepping on brake.The car
will start to slow itself down.
Then when I going to reach the third arrow (approximate
will do, no need to stare at the road for arrow lol) before the
stopping line, I will engage 2nd gear then at the same time step
brake, if required, until the car reach the stopping line.
After that, I will engage first gear and step at the brake to
prevent any sudden moving.
That's what my instructor told me to do.
Well, if I have no time to shift gear to use engine break due to
traffic light suddenly change, then I just step on the brake till
it stop at the stopping line.