How can one overcome forgetting the verses of the Qur'an and the Prophetic Hadiths when trying to cite them in conversation with people?

If forgetfulness during delivery is due to shyness and stage fright, then the main points of verses and hadiths can be written down to be used as references. However, if the intention is to speak only with the Qur’an and Sunnah in all matters, this is an unnecessary burden, especially concerning matters not related to religious law.