Interesting, my exact problem NO 4: https://theproaudiofiles.com/headphone-monitor-tips-for-better-vocal-performances/ and playing guitar while singing for a better performance.
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I was wondering what happened to you! Hahaha! Well, if it helps better, maybe I can make you a screen capture video of how I use my stuff. It would at least allow you to see what we have going on in Sonar. But a few quick answersā¦
Bus channels are pre loaded for the basic stuff. Drums, guitars, guitar room, synths, back up vocals etc. All have processing already on with my favorite plugs. During a project, I at times create additional buses to handle what that project may need.
My buses are to the right of my project. In Sonar, we have a tab that separates them. OR, we can actually put the buses right with the tracks as well. The up side of the tab is the separation. The down side of the tab, some midi controllers will not access the buses due to the tab. So itās nice we have both options available.
I donāt have my desk set up for returns because Iām strictly ITB. I do use my desk as a controller though and can route anything I want. I do control bus sends from my console faders though. They come through just like a track. But the actual returns in my desk, are used for processing pre-disc. Meaning, they process anything that goes through my desk but none of the effects present will print to disc.
For my pluginsā¦I right click on a track insert or bus insert, and my plugs are there. OR, we have browser view which has all the plugs there on a side bar where I can just drag and drop them inā¦or drag and drop full custom configurations of the plugs of my choice. I have quite a few of my own combinations that I use. For example, I may have an impulse for a guitar room and have an LA2A on it as well. In one drag, both plugs in the order I created them appear on the track. Combo set-ups are really cool once you save them. They appear as one plug using the name you gave it and you drag it in, and they all appear. Exampleā¦my mastering chain is about 9 plugs. I save them as Danny Mastering as a multi, and all 9 drop in one shot.
From there, I can create āwindowsā that have plugs in them that I need to get to. I can line up as many as my screen will allow and just see them all on one screen set page. Plugin menuāsā¦I do all custom stuff so I know where it all is. Like I say, I can make a small video showing you how things look and how I work if it will help any. It may not help you if your DAW doesnāt have the same options, but at least you can see how things work on my side. 
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Amen! (not very appropriate with respect to the science part, but still - I very much agree with you there!)