use a common form to create a password, that only you know..
nice examples of this would be to take a word, then take every third letter and replace it with the number that corresponds to the letter in the alphabet..
e.g.: tfprocks = tf16ro3ks <-- now that password looks messed up
granted, since I mentioned this here, I would recommend using a different letter rather than the 3rd , but this way if you forget, it is easy to remember it, since then you can have some common passwords, that will meet some of the most strict guidelines.
although, if you are really paranoid, you could put a number at the beginning and add that number to the number of each letter so it appears to shift everything *shrugs*..
also, if your access file is really secure, that is a decent way for the very forgetful, just don't store it in "Shared Documents"