Week ago I talked about this with officer at Jomtien imm office. Visit any hotels within Thailand and come back no need for new TM 30. Come back from abroad new report needed within 24 hours.
I was doing my TM 30 late, officer did not fine me but next time i will get fine iwas told. This is "Pattaya rule" i quess..
If/when you go now out of country with you current visa you will be asked insurance when you return. Thaivisa.com already has such reports on their website.
As for future, limit your thaidays annually to max 180 days and use exempt/touristvisas and extensions to these.