I leave the ignition fully advanced. For changing up, slip it into neutral, pull in the valve lifter and when the engine is just about to stall, ease the gear into high. Should be no jolt.
For changing down, ease the throttle back a bit and ease the gear into neutral. The engine revs should rise just enough for you to gently feel the gear lever into low then off you go.
Note the use of the words ease, gently and feel. All quite important.