IME, you do develop muscle memory in terms of using more "efficient" ways of navigation and text manipulation after using vim for a while. I guess it's sort of like learning how to drive a vehicle equipped with a manual transmission. At first, you're thinking more about how to shift through the gears and use the clutch. After a while, you don't really think about it too much while you're still doing it. After driving a bit longer, you start to get a feel about which gear to choose for a given traffic situation.
So, similarly, you get a feel about which keybinding to use to change certain types of text or do certain movements without having to think too much about it.
I happily switched to Sublime for two years and then VS Code. I still use emacs with Clojure though.
I'm only playing, but found a good set-up with vim-fireplace; vim-clojure-highlight; vim-sexp; Vim-sexp-mappings-for-regular-people; vim-surround and luochen1990/rainbow
What, inefficiency? Inefficiency wasn't the problem. The problem was having to focus too much of my mind on how to use the editor. Muscle memory is invaluable, and Vim just doesn't let my muscle memory take over if I keep having to think about what's the most "efficient" way to move around or change text. Emacs lets my muscle memory take over easily. I just hit C-n or M-S-] a lot. It's inefficient, sure. But who cares? I never realize I'm doing it, and I never feel blocked having to wait until I get to the line I want to.