I tried again and followed the instructions but still have to keep launching the optimiser when exiting another app as when I go to the apps the green HD symbols are not visible until I relaunch the app. Whenever I click on the ADB yellow logo a red sign with writing appears briefly but quickly disapears.
The steps I followed were
1) Check the transfer through Wifi option on my Quest 3
2) Connect the Quest to the Laptop via USB cable
3) Drag the whole QuestGamesOptimiser_9,2.1 zip onto the Oculus Developer Hub
4) Switch on Allow Debugging on the Oculus Developer Hub
5) Click the 3 dots on Oculus Developer Hub and press install
6) Go to my headset and press Allow all the time 4 times on for allow USB debugging box
7) Enter my email
8) Allow the Auto detect and optimise boxes.
8) Then restart the Quest 3
9) Relaunch the Quest 3 and launch the app and again select allow all the time.