I use a password manager PWSafe (PasswordSafe on PC), and have it generate long random passwords I can't remember. Pretty secure that way if your password is a#F5%<-+23jelO(/D or longer. It costs a little money to get the app in IOS and Mac, free on PC. Put the database with a good password onto your iCloud drive and all devices share the database and changes are reflected on all devices.
If your passwords are long and random, there is no need to change them UNLESS the site that holds the password got hacked AND they had bad password storage policies. Any website that can send you a copy of your password is one with TERRIBLE password storage and should be avoided and complained to very loudly.