I'm stuck with macOS at work and these have also been the most painful parts of the experience for me. Luckily, I recently found Rectangle[0] and InstantSpaceSwitcher[1]. The former gives keyboard based arranging (though not focus; still just use cmd+tab for that) while the latter gives instant transitions between virtual desktops (including shortcuts for navigating directly to a target, rather than sliding over sequentially).

[0]: https://github.com/rxhanson/Rectangle

[1]: https://github.com/jurplel/InstantSpaceSwitcher

Recent discussion on the latter: https://news.ycombinator.com/item?id=47708818