Sorry dr_adams, I honestly thought you were joking. If you ride in middle and 11 all the time the chain is permanently twisted. The same gear ratio is repeated elsewhere – I suggest going two or three gears easier at the back and into the big ring. The general aim is keep the chain more or less parallel with the bike all the time. Def never use small ring and 11! Same with the big ring – don’t stray to the fat end of the cassette and twist the chain the other way either – switch to middle ring before that happens. And so on.
TBH is you keep the chain running nice and in-line you’ll very rarely use the 11t and you can prob go for ages without even needing it.