How to turn keybinds into muscle memory?

I have been using it for a decent amount of time, but I have been mostly using it as a raw text editor simply because its faster and simpler than vscode, visual studio, or anything else

One of the reasons why I used it over vim is because I don't like modal editors, and because emacs is similar enough to a plain text editor to the point of me not becoming completely useless when using it for the first time

But this is also a problem because I don't get to use its "full power" since I can basically do anything once I learn a few simple commands like M-w, C-y, C-/, etc etc
It would be ideal to start learning how to use things like search backwards and forwards, end line, next sentence, instead of going left a hundred times

This is also something to note, the emacs tutorial said that using C-n, C-p, C-f, C-b is superior to using the arrow keys, but I seriously doubt that

Either ways, by the point I am coding, I am too focused on getting things done instead of being efficient with my keybinds, so I don't really learn how to use emacs effectively

Given that, how to get used to actually using the full extent of the emacs to get it into muscle memory?

https://redd.it/1wo0yyc
@r_emacs