insert time is fantastic for adding an extra bar before a drop or making room for a new section. it's hard to predict how a song will flow together while it's being built, so the ability to make edits to the compositional sequence after the fact is an important tool to have.

one trick that can help speed up your workflow is to use a selection to determine the number of bars you add without needing the dialog box popping up. for example, if you make a 4 bar selection & press cmd_i, 4 bars will be added to where your selection started & the selected content itself will shift to the right. this might be the more intuitive way to go about adding time to track, especially if you want to make room for just a couple bars.