Daniel - you don’t always have to type in window names. Using the “Navigation” tab to select your action will allow you to choose the “swap” radio button and select a window from the drop down list. This video is a bit dated (2008), but it illustrates the concepts of how navigation works. The part between about 6 and 8 minutes in is the most relevant for what you’re asking.
As far as the tab strip, that works a little differently. When set on the default “Swap to window” Navigation mode, you need to do the following: In the Tab Data dataset, the NAME field needs to match your window names exactly (it is case sensitive). You can show whatever you want in the corresponding DISPLAY_NAME. The best way to edit this is via the Tab Strip Customizer, by right clicking the tab strip -> customizers -> tab strip customizer (or Cntl+U).