documentation/Always-use-"dash"-to-proxy-video-through-the-server-without-creating-an-account.md

Download Tampermonkey for your Browser:
Firefox
Chrome and Chromium
Opera

Than add the following script in Tampermonkey. It will always add &quality=dash to the end of the video url.

// ==UserScript==
// @name        Invidious Proxy automatically
// @match       *://*.invidio.us/watch?v=*
// @run-at      document-start
// @grant       none
// ==/UserScript==


if (!(/[?&]quality=dash/).test(location.search)) {
  location.search += (location.search ? "&" : "?") + "quality=dash";
}

NOTE: At the moment googlevideo.com will still be loaded as third party even with dash enabled. The current workaround is to either block this with uBlock, uMatrix or NoScript