So I’m new also, and Ill do my best to provide some insight. My first keys were after 10.0 patch during SL and I basically got carried.
Starting in DF I wanted to work my way up ‘on my own’ (obviously even in pugs its a team effort).
If you’re new to the game, your role, your class, etc and you’re still learning the basics definitely dont feel bad sticking to things under the +5 range. If those are feeling too easy, start to bump it up.
If you are still learning dungeons and dont have much gear I would stay under 10 for a while. Youll always still be learning, but you dont want to be in a 15 wondering what mechanics a boss does. Do you run to the orb or away from it is a bad question to have pop into your head mid fight.
My best advice, though, is to run keys. Lots of them. Run each dungeon 10 times or more, as much as you can. Always try to run something challenging without putting yourself in as a hard carry.
As a DPS you can see where you stand more easily since every dungeon gives you a comparison that will give you a rough idea. If everyone is doing way more or way less damage than you, something might need adjusting. If youre tanking or healing it gets more weird. I can help more with the healing perspective, personally.
Also, remember your role and understand what you can do. Modern M+ is going to ask you potentially to use a bunch of utility abilities you may never have touched in other content. Interrupts, stops, CC, knocks, etc. Whether you tank, heal, or DPS youll be doing some or all of these things. Or you should be.
Last tips, if you really want to improve, try to find some videos or a twitch streamer doing decent level keys, at least 16+ with you spec. Get an idea for what they are doing. You can also learn a lot from some of the higher end players who play your role, even if they arent playing your spec that second.
You can get weakaura packages and other addons to help, plater configs to help you identify important mobs and casts. There is a lot you could do. Some people will recommend you record yourself, too, and i personally recommend that esp for healers / tanks. Thats all somewhat optional and you can time 15s without those things with practice.