I would only clay bar if it actually needed it. Polish and sealant I only do once or twice a year. I wash every weekend and wax about once a month (which is overkill).

It does make a difference, but only if it really needs it. I once bought an old 280zx (still my favorite car I've ever had!) that was matte grey. The guy said it was probably a maaco job. I spent an entire day 7am-10pm giving the car the works. Turned out the idiot never washed or cared for the damn car. It turned into a mirror like rootbeer metallic finish. So all the effort is worth it, but only if the car really needs it.

Clay baring should not take you that long at all unless were talking SEVERELY neglected paint with years and years of shit on it.

Wash your car, get it all nice and soapy. Grab clay bar and get to work. There is no need to press down or apply much pressure at all to a clay bar, quick back and forth motions and friction is what makes a clay bar do its thing.