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I had a 05 ranger with the 3.0L Vulcan motor and 6 speed automatic, it was a thirsty low hp motor , geared high it sucked gas equally bad in all gears, Owners with 4L were getting better mileage.
But there are a few tricks

A. raise your tire pressure to max sidewall psi
B. don't idle it to warm it up, put your seat belt on then start it then drive off & do not sit and idle when parked waiting for someone.
C. look ahead for traffic lights and coast to red lights in the process wasting a bit of time, it may turn green before you have to stop.

You can buy a programmer to reprogram the shift points to shift into the next gear at a lower rpm then Ford has set them at.
They also have a programmer that can change the motors fueling and timing parameters to be more fuel efficient.


A good programmer for your truck to do the economy and shift points may cost between $350 and $500 , check for good reviews on the forums.

I Imagine you could pay most shops to change your transmission shift points for about $80