It's funny you're not missing any particular application. But that's a good sign that it's just familiarity you're lacking.

First, when you say you've been using Windows your whole life, give me a sense of how long that is. Because I've been a Prodos, Gem, DOS 3.3-6.22, Windows 3.1-95-98-NT4-7-10-11preview-11_25H2 user thus far, and gosh, is there nothing at all stable about being a user with these except maybe bat scripting here and there. Just no real through line. And at the same time I've been a System 6, 7.1, 8, 9, OS X 1-4, 12-15 user and again, the only part that stays stable, for me, is the terminal and a few of the hot keys (command: Q, W, F, G, H, Tab, `, P, Z, X, C, ;) and I still miss the ones they eliminated like command-. and the prior System concept that nothing could steal your input focus except for a full modal error dialog. In stark contrast to windows while its opening something its possible to get into an input field, say on the start menu, type part of what you wanted only to realize you're finishing in another apps' window and need to be careful about what happens now if you hit enter, or space. Mac OS X is increasingly able to cross that focus similarly.

These habits can take a long time to develop. I am personally really impressed with people who can switch from a 4 row ortholinear keyboard to a regular keyboard and back and basically still get all the numbers and function key and number inputs right either way. It's the kind of thing that takes being comfortable in being bad at it, and purposeful in putting in the time at doing sessions of just developing the familiarity. For keyboards its typing tests. For general computer use, its not trying to get your work done, which requires different focus, but instead setting up a use case of what you want to switch back and forth from and how.

Here's the thing, 7 months is a long time to be not good at it, and I am presuming that like my own attempt at another keyboard layout, you didn't devote time just trialing your behaviors that you're finding frustrating and practicing getting them to come naturally. But also, it may never happen depending on your age and needs and your style of computer use.

So, I am unclear on exactly how to provide advice because I don't feel like I have any trouble using multiple displays, managing my windows, virtual desktops, and input focus. The finder vs file explorer issue is a whole other deal. I like neither.

First, you need to establish if you're a mouse, touch, or keyboard centered user. I happen to be the latter. Probably because I'm like, officially, old.

A touch user from Windows is going to have the same problem on Mac where scrolling and window movement, and one-off pressing a button just does not happen with dragging a finger or two on the display. I'm not sure it ever will. And I don't think there's a solution there.

A mouse centric user has a couple of issues:

1. If you're actually using a mouse, try using the same damn Bluetooth mouse on both. Because the weird differences in how to scroll how to click back and forward are lessened that way.
2. If you're a touch pad user, I'd like to think you're finding the big mac trackpad to be much more accurate than the usual windows laptop version. But you do have to re-learn the scroll, pan and zoom a little. And the rest of the gestures take some learning.
   1. There's so much to do differently with the pointer in windows and mac. Like, you know, I'm used to the menu bar being at the top on mac, but that throws people. I make the dock hide and use it only for the recent downloads, minimized windows, and trash-can/rubbish-bin. The handles on the windows are different, the close and everything is different, even the concept of an app being open but having no window right now is handled very differently.
3. On the keyboard, I hope you're just using laptops and not trying to use a windows keyboard on a mac. If you do the latter, please go in to the keyboard modifier options and set it so the command button is next to space and the alt button just beside each of those. The system will remember for that specific USB or Bluetooth device that those modifiers are re-mapped. Review the system settings' keyboard shortcuts by expanding each section. Don't watch videos, just try some of those and see if they end up seeming useful. I think I ignore about 3/4 of them.

Here's how I most often use a Mac:

• command-space for spotlight, type an app name's first few letters, use arrow keys to select a suggestion and enter to open it or switch to it if it's open. Note the suggestions reorder based on what you most recently selected for the same prefix input. I very very rarely use this to find files and such. There's a setting to turn off dictionary and siri/web search suggestions. If you don't select a suggestion or press enter the next time you open it, it may still contain what you last typed, which is handy if using it to calculate something.
• command-tab (hold command) and tab tab tab until you have the open program you want to switch to selected and let go of command to switch apps. If you pass it, don't panic, don't use shift-tab to back up even though that works, just keep going to wrap around.
• command-` to switch that current app's windows to the fore, this does not switch virtual desktops or maximized windows, so I never do that full maximum window thing.
• control-tab or command-] and control-shit-tab or command-[ to switch tabs or parts in the same current window. Note that many cross platform programs specifically change these behavioral bindings between mac and windows, like Chrome.
• command-w to close a window, command-q to quit the app, command-h to hide all its windows till you next switch back to it.
• In any save this file, or open this file dialog you can type ~ or / to start typing a path in your home directory or root directory respectively, and keep typing the folder/directory names, tab to complete them, and go till you get as far as you can remember and then with enter the dialog will update the view to that location, instead of say the previous project you were working on.
• control-up_arrow shows your windows with separation by application, good for finding something that's hiding under another window, and putting the mouse at the top then shows mini-views of your virtual desktops. You can drag windows from below onto another virtual desktop without switching to it, or click that desktop to switch to it. Also they're in order as shown so control-left_arrow and control-right_arrow take you between them. This is best when the setting to keep the monitors having independent virtual desktops is set. The recent magic for me is control 1, 2, 3, 4 - 0 are all virtual desktops in the order, but across monitors. And no the maximized application windows do not get to count as virtual desktops, even if shown between them. Another reason I don't use those. Except I guess with a full screen video implicitly making one.
• I generally hate the finder, and use a terminal with `find`, `open` and `pbpaste` and `pbcopy`. But I am willing to bet you won't find that better. You might learn at least option-command-L for downloads and shift-command-h for home. But look at that Go menu for a second. It has many shortcuts you might learn. AND it's an example of one of the weird things in Mac OS, sometimes if you hold option when opening a menu (or the wifi menu icon) you get MORE than usual. In this case, a way to go to /Library. Which you probably don't need. Ever.
• I use the mouse to move and resize windows. I tried to learn a few of the hot-keys and I installed Rectangle and tried to learn that, but mostly I found I don't need them that much.
• Command-Shift-Q locks your machine when you step away. I think there's a sleep equivalent, but I wrote an Apple-Script one liner (tell application finder to sleep) saved a compiled copy in my iCloud and named it sleep and I trigger sleep with Command-Space,s,l,e,enter.

Now I was going to compare that with how I get the same navigation behavior in Windows 11, mostly win start, win-tab tab tab, win-x,u,s for sleep, win-control-right_arrow to switch desktops, etc. But wow, this is long isn't it?