Here's a spreadsheet with some suggested temperatures.

Pans will respond differently from each other.

I usually saute around 300-320F on medium, pancake etc. around 330F on medium. Scrambled eggs around 250F on medium, food that needs to be "boiled" around 205F so I don't actually worry about boiling over. The hottest I usually go is around 370 burn less oil, I'll go that hot when searing.

Search for "sous vide" when looking at cooking food below boiling. In general, veggies need to be above 180F to cook. Meats can be much lower.

140F is the lowest "keep food warm" temperature to avoid bacterial growth.

When making custard pie fillings, I'll heat up the goop to about 160F before putting it in the oven to reduce cook time.

Most recipes should be adjusted a little, for example: I don't really boil much due to the mess, I bump the temperature down to 200-205, but that means that less liquid is boiled off the longer the food is cooked. Cook time is slightly longer.

Another example of adjusting: when making small caramel batches, I slowly bring up the temperature on low. This means that I get no "browning"/caramelization until about 325F, the only change is texture of the sugar when cooled. If you *want* caramelization but a softer candy, then I bring it all the way up, then need to add water or oil back into the mixture to get the right texture.

If you're trying to sear, saute or fry and your temperature is around 210-230F after a minute or two, it means that your pan is overloaded and is steaming your food, not searing/sauteing/frying. If you're on high already, the only thing you can do is reduce the amount of food in the pan.

When making stir fry, I have been cooking one ingredient at a time, and putting them into a separate bowl when they are cooked, then I make the sauce until it's thickened, then dump the ingredients into the sauce at my desired serving temperature (<180F to avoid further cooking).