Try turning off Force Touch.
Basically, Mac trackpads are like smartphone screens. Press, one thing happens, press harder, something else happens.
If you have an iPhone, basically same thing re: select and drag apps/folders around.
Just need to dial in sensitivity, haptics, etc to where you are comfortable.
Personally, went through similar a couple of weeks ago when I replaced my old Mac with mouse buttons to a new one with these trackpads. Old habits took a day or two to die (but still catch myself trying to press non-existent button), but now in the hang of it re: treat it like a phone's screen.