It is probably ok especially if you did not smell any burning and as long as there are no big squealing noises when you push the clutch in and the gears change ok as before and there is now no clutch slip.
Even if there is a squealing noise now when you push the clutch in this means the thrust (throw out) bearing got heated up a bit, became dry and did wear a bit. However, if when these bearings squeal they can still be ok for ages and ages.
But, yes, do take the car out of gear and put it into neutral and let the clutch up / out when you stop (at junctions / traffic lights etc.).
I hope that this helps.
It is always advisable to select neutral if the stop is for more than a few seconds. This will save the bearing. If you choose not to do so it's your risk and your cost for repairs. Hopefully your thrust bearing has life left but the more you abuse it the shorter it's life will be. As with all things mechanical.
I have always thought this isn't such a big deal. Unless you were holding it for a half hour at a time and not giving it time to cool, I don't THINK you should have too much extensive wear.
Much more than if you moved into neutral and applied the handbrake when you stop.
Today most roads were closed due to a marathon race and I had to follow diversions and there was loads of traffic jam which involved in stopping and going, Most of the time I had my clutch depressed to the floor and 1st gear while foot brake as well. The Traffic jam lasted about an hour and a half.
I didn't know it was bad to depress the clutch while sitting at traffic as the car isn;t moving and I only assumed when the car is moving then the plates move.
