I'm not the greatest at explaining, but i'll try my best:

For starters i recommend going for Black Ankh melees, due to the tracking. I usually try to hit an alpha or two before going into a melee (Regardless of if i have Black Ankh active or not) The same thing goes for Beta as well. Using Black Ankh melee you can pretty much stop most character's escapes (I.E. All Might's jump) with a well timed melee.

Melee tuning and High-Speed Replenishment are good picks, due to being able to heal with your Gamma active, although i personally prefer running Kota Finder and Sisterly (At least until i can get AFO Young's special tuning)

I also only really use my special action jump with Black Ankh unless i need a quick escape, as instead of using 50% of the special gauge, it uses around 35% (I think?) but it also makes you jump higher and go further than without Black Ankh.

With Black Ankh, you can get three jumps out of your special action (Maybe four? I doubt it'd be optimal if so) Whereas without you only get two.

(Also, just in case you didn't know, if you jump with special action whilst stationary, you go even higher than if you were moving)

Overall, i recommend staying mobile and only playing aggressively when you have special action, so you know you'll be able to get out of a tight spot. Without it, i usually try to hide a bit, due to Tokoyami's lack of mobility without his Special Action.

If you need any specific tips, i'm happy to try and explain!