The BuzzFeed IT Team recommends using a mixture of UPPERCASE letters, lowercase letters, ##NUMBERS##, and @$%SYMBOLS^&*. I know this totally sounds complicated BUT, here's an easy way to do it. Choose a word at random (maybe something on your desk? Stickers? Rain? Flags?) then add a 4-digit number (2000? 2040? 1997? 1415?) and then tack on a symbol (#? $? Maybe even an exclamation point!!!)
Generally, longer passwords are harder to crack, so if it's easier for you to remember GuacSeltzerStickersData then just go with that.
Additionally, use unique answers to security questions that ask for information in the public domain (birth city, mother's maiden name, etc.) -- that's how Sarah Palin's hotmail got hacked in 2008!