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If you can afford to use Energy Zest on Art Of Ruin, there are a lot of different better gifts (like Heartbeat) to be used in the situation (as well as many ways to just generally make a high-DPS build). A lot of people have done this dream with feather-based or even aura-based builds which don't need Energy Zest, and a good enough heart build can pull it off without Zest.
It's funny you consider quick gifts good for speedrun dreams yet you suggest doing Quick Nightmares in the mode where you can't abuse your Quick Gift stock. It, along with the ability to scale if you manage your Solara visits properly (as well as having some of the extremely powerful blessings there), pulls Endless Stress ahead for that specific dream.
I highly recommend using Energy Zest to double your starting energy but not actually using any charged shot until the second phase start AND THEN go all out.
Theoretically, you could achieve a similar effect with a panic attack build but you'll have to be very careful avoiding any glyph while using them.
In general, if you have trouble with overkilling stuff, consider trying split shots as they individually don't hit as hard as regular shots.
For speedruns, once again Boiler and Scrambla are your friends but radiated Quick Gifts from previous runs will help as well. Ok, technically the guide do mention this but it's especially true here.
For Attack The Light, I couldn't get the barrier to regenerate enough times due to her low HP and pushing her around only seemed to work in one of her two attack phases.
I eventually got it without trying in the highest level of her fight in UQP, where she has 60% more HP.