Here's how I have some of the main things set on EOS R set up - may point you towards some things to try out?
I use the M.Fn bar to switch between AF modes, which I limit to Tracking and Point. A simple swipe from one mode to the other is pretty quick or you can just press on one end or the other to change modes. The bar's overall flexibility is a bit limited by Canon's decisions about what functions can be assigned to it, but don't just dismiss it's use without giving it a try first.
I use back button focus on the AF On button.
I use the * button to select shooting mode between servo and single shot selection.
I use the lens control ring for ISO.
I use the rear touch screen for focus point selection and to avoid "nose control", as I'm a right eye shooter, I use the right half of the touch screen in relative mode - if you are a left eye shooter try this on the left hand side of the touch screen
