Start here. This is the direct spoken answer to practice first.
Overview
Render counts alone are weak evidence; the useful question is which work delayed a real interaction and why it repeated.
I reproduce one specific slow interaction under realistic data, record it in React DevTools Profiler, and inspect the commits, expensive components, and reasons they rendered. Then I correlate it with a browser performance trace to separate React calculation from layout, paint, network, or other main-thread work. I change the smallest proven cause and record the same interaction again.