No "special skills" are required. My 2018 MacBook Pro has 6 Pentalobe screws and the bottom cover pops off allowing you to access everything. You can purchase Pentalobe screwdrivers easily on the internet.
I didn't know that Docker desktop could be an issue.
The "app" I have the most problems with are Google Chat, and that just runs in the browsers.
One other issue I've seen is window server eating 150% CPU when using an external monitor. For some reason it works just unplugging the monitor and plugin it back in.
- Open your macbook and clean out the dust. I do it yearly. It always helps.
- Keep macOS and apps (e.g. browser) up-to-date. coreaudiod high cpu was fixed for me in 11.6.
- Review login items, delete what you don't need.
- Reboot, with the occasional nvram, pram reset
- Review activity monitor, find apps that have background processes and delete the ones you don't need.
- Review installed applications, especially ones w/ kernel extensions (e.g. hamachi, vbox). Delete if you don't need them. Easy to re-install.
- Kill docker desktop when not using docker.
- Fine tune spotlight settings.