I've used WoW-Pro for years and in WoD, Legion and now BfA it's been awesome for just going on auto-pilot and working your way through a zone. It has 3 levels of depth you can set, so you can set it to just do 1) the main story, main points of interest and rare mobs and treasure that aren't far off the beaten path; 2) every quest with a more thorough dive into the side stuff; 3) absolutely everything.
Usually it's best to avoid a lot of instance runs. It is too difficult to account for bad groups, and some instances are too far away with too few quests. Since the experience is very good, it's a good idea to clear nearby instances which have a lot of quests once (Gnomeregan, Deadmines for Alliance). Distant instances with few quests should be avoided (Deadmines for Horde). Low level instances can be cleared by paying or befriending a single high level character. However, since patch 3.3 a new Dungeon group finding system has been implemented, as well as a direct port to dungeons (when entering the group you get ported to the dungeon and back to the same location if you leave it) and thus the travel time to dungeons has been greatly reduced. This makes it a good idea to complete quests or grind while you wait for a group to become available.