But the thing I'm worried about is that I won't remember what they teach me.

It's happened numerous times over the years. So it has happened before.

If I do bring a notebook. How will I know what to write? How will I know what to write that they taught me?

I literally need the therapist/psychologist to tell me what to write. Or I won't know. But I feel embarrassed having to ask.

Since it seems like most people can just remember what the therapist/psychologist taught them without writing it down.

I don't want to frustrate the therapist/psychologist.

I have a horrible memory. So I tend to forget things right away.

Any advice?

Thanks in advance.