• Go to the list of components you want to copy to the new organization (e.g., Actions tab)
• Select Items for export using checkboxes (1)
• Click Export button (2)
• Download and save suggested file

• Go to your target organization.
• Go to the same list of items (Actions tab).
• Click Import button (3).

• Select a downloaded file in the proper form appeared
• Confirm import
• If all is OK, you will see the confirmation message

• Go to the list of components you want to deploy to the new organization (for example Actions)
• Select Items for deploy with checkboxes
• Click Deploy button (4)

"Enter Credentials" form will be shown.

• Enter necessary information for log in:

Environment: type of the target organization - Sandbox, Production/development or Other. 

Other is used when:

• you need to deploy to another organization
• there are problems with logging in and you may need to manually enter your target organization Salesforce base URL. To get it go for your target org, switch to the classic mode and see URL in browser address bar. Base URL is the part which ends with "salesforce.com":

• Enter User Name and Password. You may need to add also your security token to the password if your IP address is not in the trusted list.
• Click Next.

• For existing items you can select to create new or overwrite the existing one:

• After the deployment you will see deployment result in Status column.