Temperature control works really well. Natural oils and fats are very helpful at preventing sticking and avoiding burned on bits, though pay attention to smoke points (olive for example smokes at a relatively low temperature). With soft flaky fish for example, don't rush it and let the crust build a little and release everything from the pan. Medium heat with a little butter works really well for me in good stainless steel pans similar to yours with most vegetables and proteins. I have turned out some awesome fried eggs this way with luscious yolks and tender whites that are very nice. A steak with a good sear in butter and some garlic is another awesome combination when you spoon the melted butter over it and finish in the oven. If you don't overheat things, they clean up easily with a paper towel or synthetic scrubbie and a bit of dish soap.
High heat will burn more often causing food to stick and non-stick sprays leave residue behind that will burn on as well. Gummy non-stick cooking spray residue is a problem many people overlook as it is very hard to clean off and burns over time with heat. Also, look at the ingredients in your cooking spray, many of them contain silicone which while slick is not something I want to ingest or scrape off a pan.
Your cooking technique is 99%+ of what keeps your pans from becoming a blackened speckled mess that is near impossible to clean to a sparkle or bright sheen like they were when new. I can cook in pans my mother can't in her kitchen and her stove because I don't rush and overheat things like she does. Patience in the kitchen and a little extra time in meal prep are good steps in the right direction for cooking great meals without some of the side effects of a rushed high heat meal preparation routine.