Most of my thinking is non-verbal. I don't think in sentences. I CAN think in sentences and internally rationalize my actions and explain them and sometimes that's beneficial (rubber duck debuggin, sometimes it's good to verbalize and explain something) but usually I don't do it

This question gets into information theory way beyond me, but I suspect it depends a lot on the task at hand. Human brains aren't very effective at combining sources of statistical variation, but they're great at other things. I'm personally most impressed by the cerebellum. It is highly trainable, yet if we tried to translate the things it does to maintain locomotion, proprioception, coordination of movement, etc. into tokens would probably result in a high token rate.