The problem I've been having is that in Word "Recents" is selected by default. So I pull down that menu and it's useless (full of random Recent folders) The comment above made me realise if I pick "Documents" in the left hand side, that top menu changes from having a bunch of useless "Recents" in it and exposes the filesystem.

No I've never thought to Google how to use the Finder - it seems like that one thing that should be super intutitve - I've never had to Google how to use any other filesystem manager, Windows or Linux. Or iOS. Or Android.