Comment by yoz-y

I usually copy with mouse and paste with ctrl+b ], or use the iterm selection to copy to macOS clipboard.

For navigation between windows I have this:

    bind -n S-Left select-pane -L
    bind -n S-Right select-pane -R
    bind -n S-Up select-pane -U
    bind -n S-Down select-pane -D
    # Control shift arrow to resize panes
    bind -n S-C-Left resize-pane -L 5
    bind -n S-C-Down resize-pane -D 5
    bind -n S-C-Up resize-pane -U 5
    bind -n S-C-Right resize-pane -R 5
    # Shift arrow to switch windows
    bind -n M-S-Left  previous-window
    bind -n M-S-Right next-window
    bind -n S-Home  previous-window
    bind -n S-End next-window
    # No delay for escape key press
    set -sg escape-time 0
    set-option -g repeat-time 0