What I always just do is click with my thumb and move around with my other fingers. As long as my thumb stays down it stays selected. Then just a few quick swipes with my finger gets whatever it is I am selecting where I want to go.
Same works for windows and anything you click and drag. Admittedly there is a quirk here that I have noticed, if for some reason I click and try to drag with the same finger, I then can't switch to dragging around with a different finger.
But personally I treat my thumb just resting no the track pad as my click finger and move/gesture with my other fingers.
It would be a bit uncomfortable to do for long periods, since my thumb has to hold down with clicking force.
It just came so naturally because I’ve used Macs for years. But I’ve noticed on Linux and Windows laptops (even Windows on an Intel MacBook) this approach doesn’t work. I find it so frustrating when I have to use a trackpad with any other OS, I completely understand all those users carrying around a mouse to use with their laptop, and why they look at us like we’re nuts!
That presents an interesting problem. The older physical click trackpads had a physical thing to encourage a specific use of it. Now that the device doesn’t care where you click, there is no longer something there to naturally find using it in this way.
With tap-to-click, my touchpad is completely silent.
Nowadays, sometimes Finder gets confused when you use 3-finger drag, and it doesn't work with sliders in the newer control center released years ago.
For selecting text, the trackpad is large enough for nearly any selection.
But ok so for me, I basically am always resting my thumb (I am right handed if that helps visualize) on the bottom-ish part of my trackpad. So so when I am moving my mouse I have 2 fingers on it. My thumb is just sitting there and my index is moving around.
My thumb is basically my clicking button. It doesn't have to be, but for me it is. It also doesn't have to be at the bottom, I can click anywhere which is nice when I am quickly going from my keyboard to my trackpad and need to click something.
So because I click with my thumb and move with my other finger(s). I can click to drag, select, whatever it is that I am doing with my thumb. And them move with my other finger. With my thumb staying down, I am free to pickup and move my finger as many times as I need. I can pickup my finger for as long as I need to and it will stay selected for as long as my thumb is still there "pressed".
With acceleration that Mac uses, with just a few quick swipes I can easily move a window between 3 monitors.
Since the trackpad is also not physically moving when I "click", it is just pressure sensitive. It also isn't a strain to keep my thumb down.
This is how I first used a trackpad 20+ years ago and I never felt the need to change. I tried some of the newer ways to click and drag and they all seemed worse. Tap to click is the first thing I disable on any laptop, that’s what my thumb is for.
Most natural to use the track pad is to curl my right hand towards me with my wrist still touching the macbook. One finger feels decent, but already 2 fingers feels a bit off to me. And 3 fingers even worse. It's really stretching my wrist at that point. My wrist is always positioned on right of the trackpad, but putting 3 fingers on the trackpad is putting it at an uncomfortable angle.
Even with one finger I think I have to bring my wrist quite away from the usual position though, off the laptop with its bottom. But three fingers feels uncomfortable even when I do that.
I think I'll never "get" drag&drop on MacBook touchpads. Every time I try to do it, I accidentally open the file info, or the touchpad is too small to actually reach the place where I want to drop the file to. It is absolutely doing things I don't want it to do. I absolutely dread having to use the touchpad. (that applies to other laptops too, though)