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Since you have a filter-I would recommend twice weekly water changes of 50%....1-50% water only and 1-50% with substrate cleaning by either vacuum in all areas that can be reached without moving anything or disruption of plant roots or stir and dip method.
Filter media-needs a swish/rinse in the bucket of old tank water a couple of times a month to maintain good water flow.
You can establish the nitrogen cycle in smaller tanks, however, due to the self limiting factors of the beneficial bacteria-often you don't have enough surface area to colonize enough bacteria for a stable cycle and twice weekly water changes are still needed regardless of cycling stage to maintain water quality.
If you have live active growing plants-depending on number, species and growth state-you could safely decrease water changes to 1-50% weekly with vacuum or stir and dip.
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