OK, well this is how I did it for years in my Juwel 180 with the original Juwel filter (well until I got fed up of all the maintenance, clogging etc. and ripped it out replaced by Eheim external !)
I washed all 4 my blue sponges weekly in siphoned tank water (just lightly squeezed out to get rid of the muck).
I chucked the white filter pad and replaced by new one each week (just way too dirty to rinse).
I siphoned the bottom of the filter to get muck out.
I also washed mechanical part of filter head (and impeller shaft) under strong shower to remove gunk and ensure everything keeps running smoothly.
I never used the carbon sponge unless removing medication.
I never used the nitrate (green) sponge - waste of money and it's just an excuse for people not to do regular water changes to reduce nitrates.
My fish were happy and healthy and water stable as a rock. But the weekly faffing with the filter drove me nuts and the external is just such a dream to maintain now.
Edit: and I never replaced the blue sponges in 2 years. They were still perfectly intact by the time I ripped them out