You are told to "choose a password" and then your are asked for your username and password. Calling it a "passWORD" is a relic. Originally, computers did not have much storage space, so like saving only two digit years, they were built with short length limits for their passwords. At first we used words. Then we moved up to short, tricky sequences. Today, any decent system can store a very long string of characters. You should thing "passPHRASE" not "passWORD". Most can handle punctuation, spaces, upper and lower case -- everything you need for a properly capitalized and punctuated sentence!
XKCD did an excellent job of explaining why longer is better than more "complicated" and how unrelated words to make a nonsense phrase are ideal: https://xkcd.com/936/
Why do we still have banks and other important places telling us we need special characters, numbers, etc. and requiring all the nonsense? Their standards are based on obsolete guidance. Change is slowly coming, see https://arstechnica.com/security/2024/09/nist-proposes-barring-some-of-the-most-nonsensical-password-rules/.
If you have to have a "password" you memorize, try to follow the XKCD advice. Make up a silly sentence, even.
But the only one you have to memorize is the one for your password manager. You are using a password manager, right?