How to get the most out of therapy?

I’m curious today. I have my second in person therapy session this week, the first one wasn’t a real therapist so I don’t know if I count it. Can anyone give me advice on how to get the most out of it? I’ve done virtual therapy but have phone anxiety bc the lag gives me anxiety. My problems are #1 I mask and put on an act to seem normal, I can never let that facade down and be comfortable. #2 I feel like all of the things they tell me I already know (not to be a know it all) but it feels like a waste of time. #3 I have regressed so many memories I barely know what to talk about, my life is uneventful and I can’t remember alot of my childhood and almost feel like I’m exaggerating when telling a memory bc I’m only kinda sure it’s what happened. I’ll take any advice!