Most freezers only do TI from exp features and ninja exam only if they require scrolls for equipment upgrade. They never sweep instances, never do wanted missions, never claim exp from daily practice, never do Nine Tails and never do story missions. They also don't use packs that contain exp (such as one from Cat Quiz).

Do 9Tails, just be sure to remove all ninja except your main (with least damaging standard) to 1st hit and run off to anywhere else. That gets you around 35k exp but you get some sun scrolls and a magatama so it's not that bad a deal.

In level 70 jinch rescue I can't recall what the rewards are, but I'm pretty sure you shouldn't do it.

For whatever events that come up having you gain exp in some way you'll have to decide if how much exp you get is worth the rewards... Can't really tell you what to do or not with those.

As I got it, I only should do awakening and elite instance sweeps and minimum 9 tails damage

I'm not hard freezing, I usually sweep elite instances; I do TI, I'm just getting the third toad experience in daily practice(at least until you get to 4 stars) , and I do the ninja exam only if I need it

I do not do Rescue of Jinchuriki, 9 tails, anko exam(although it is now worth doing), cat exam and wanted missions

And it's only worth freezing level currently, if you're sure it will stay in the top 3 of swb, and complete the fighting matsuri