Some hints, but these wont help the mileage.
There are 3 different ways to control the 4Runner's A/T:
The PWR switch will space the shift points farther apart. It works like a Load/Haul Switch in domestic trucks, Good with a load or a tow. Improves acceleration a tad.
Disengage the O/d. Much better acceleration than using the PWR button. Shifts and runs like an old fashioned Turbo-Hydramatic. Miserable MPG, though. Improve getaway further by using the PWR switch.
Both of the above work well in surface street urbanity, because you won't be going into o/d much anyway, as well as needing quick acceleration for any number of reasons.
Manual shifting: Not recommended for normal driving, but good for overtaking on two-lanes. Just drop a gear out of Drive. Better if you disengage the overdrive at the same time. After you've passed go back to D and engage the o/d. Don't power brake and slam shift like a drag racer- unless you enjoy replacing trannys.
With all these, watch the revs.
The 4-speed auto is usually the equivalent of the 5-speed manual. The torque converter takes the place of gears 1-2 in the manual, while the o/d is 4 in the auto and 5 in the manual. The big difference is the clutch makes for virtually direct drive to the tranny, while the slush in the t/c cuts the auto's efficiency- lower MPG and slower acceleration.
If these trannys have a lockup t/c all the better.
If you study autos and how they work, you can get a bit more out of them. I'd bet some would be surprised. And your left leg won't get tired in traffic jams either, just your right one...