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