How to integrate what I’m learning?

I just had a great coaching session and watched a replay and I love taking notes as I’m learning new things. But then I usually just wind up with journals full of insights that don’t actually change my experience.

How do I go about practicing/integrating what I’m learning?
Ideally without then winding up with pages of prompts of new behaviors to practice, because I’ve done that and it felt overwhelming and unworkable.