thanks for your comments. It's always difficult trying to decide a correct and secure password format that fits everybody's requirements / habits.
I confess to not liking it either, but have developed a system for sites that have such password requirements. A possible example which fits the requirements; pw = "holiday" will be converted to "hol1Day". I have a word which is easy to remember, one letter is written in capitals and one letter is substituted by a number.
Hope this helps
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