The thing is, videos are passive by nature, so even if you take notes or pause, if you don't do anything with that information within the next 48 hours you'll forget it anyway. What's worked for me is applying what you see while you're watching it: grab your camera during the video, try out the settings they're explaining, mess up in real time. Then, once you're done, go back to that same video a week later without touching the camera and see if you remember the logic behind what you were doing, not just the steps. Notes are fine but they're just support, not the solution; your memory muscle gets trained by doing, not writing.