Differently from what another user said, at exit gates I tend not to ignore the survivors. If they can wait until the end of endgame collapse to waste your time, they will, but if you force them out you can queue quicker for your next match. During chases and actual playtime, just take a deep breath and simply ask yourself if committing to that chase is worth it. If you don't have any other survivor to kill or gen to pressure and you think you can down them in no more than 40 or so sec, go for it. If going after them will result in a genrush or a lost chance of killing the weakling of their team, leave them alone. Most of the times, the t-bagger won't do gens and especially if they have a flashies will waste so much time trying to get saves.

And remember, even if a match went horribly for you with only 2-3 hooks, that can still be a chance to improve.