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Choose tree is a powerful tmux utility that provides a graphical interface to preview all sessions, windows, and panes, move between them kill them, move them and much more.

The default keybinding

bind-key -T prefix s choose-tree -s

my preferred keybinding to open sessions and windows collapsed and Zoomed in.

bind-key j choose-tree -swZ

From the man page.

choose-tree [-GNrswZ] [-F format] [-f filter] [-K key-format] [-O sort-order] [-t target-pane] [template]
        Put a pane into tree mode, where a session, window or pane may be chosen interactively from a tree.  Each session, window or pane is shown on
        one line.  A shortcut key is shown on the left in brackets allowing for immediate choice, or the tree may be navigated and an item chosen or
        otherwise manipulated using the keys below.  -s starts with sessions collapsed and -w with windows collapsed.  -Z zooms the pane.  The follow‐
        ing keys may be used in tree mode:
        Key    Function
        Enter  Choose selected item
        Up     Select previous item
        Down   Select next item
        +      Expand selected item
        -      Collapse selected item
        M-+    Expand all items
        M--    Collapse all items
        x      Kill selected item
        X      Kill tagged items
        <      Scroll list of previews left
        >      Scroll list of previews right
        C-s    Search by name
        m      Set the marked pane
        M      Clear the marked pane
        n      Repeat last search
        t      Toggle if item is tagged
        T      Tag no items
        C-t    Tag all items
        :      Run a command for each tagged item
        f      Enter a format to filter items
        H      Jump to the starting pane
        O      Change sort field
        r      Reverse sort order
        v      Toggle preview
        q      Exit mode

    After a session, window or pane is chosen, ‘%%’ is replaced by the target in template and the result executed as a command.  If template is
    not given, "switch-client -t '%%'" is used.

    -O specifies the initial sort field: one of ‘index’, ‘name’, or ‘time’.  -r reverses the sort order.  -f specifies an initial filter: the fil‐
    ter is a format - if it evaluates to zero, the item in the list is not shown, otherwise it is shown.  If a filter would lead to an empty list,
    it is ignored.  -F specifies the format for each item in the tree and -K a format for each shortcut key; both are evaluated once for each
    line.  -N starts without the preview.  -G includes all sessions in any session groups in the tree rather than only the first.  This command
    works only if at least one client is attached.

https://waylonwalker.com/tmux-nav-2021/{.hoverlink}

for more information on how I navigate tmux, check out this full post