If you're stuck in stop & crawl traffic, you probably already know your goal should be playing the accordion: avoid coming to a stop. Let the vehicle in front stop and go, while you idle along behind it (like you see the big trucks doing) minimizing braking. You'll still have horrid mileage, just not as horrid as the car in front of you.
If your drive is as bad as that, your better options may be along the lines of shifting your commute time to avoid the traffic peak (if possible), public transit (for all or part of the trip) or biking (depending on distance).
As for highway, regardless of that AF map, I'd bet you a timbit you'll still find your lowest consumption is just after top gear engages.
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