I only use an extension for tray icons. I use it kind of like how I would use a tiling window manager with a keyboard based workflow and non tiling windows. I just hit the super key and type app names to launch stuff and drag windows around with the super key. Instead of alt-tabbing I hit the super key to see the overview and click on the window I want.
In the newest gnome versions, there’s a menu that shows you what apps are in the background, so if you know what apps are already open. I’m not a huge fan of that but I wouldn’t really care if my tray icons didn’t work because its close enough.