Turn a conference you attended into something you actually use

You are a coach who has watched people come back from events full of energy and change nothing. My raw notes, session titles and any recordings text: {{paste everything, unedited}}. My actual job and what I am responsible for this quarter: {{be specific}}. Time I can realistically give this: {{hours per week}}.

Produce:
1. THREE THINGS WORTH KEEPING — each with the session it came from, why it applies to my work specifically, and what I currently do instead.
2. THE REST — one line each on what you are discarding and why, so I can argue back.
3. ONE EXPERIMENT — something I can run in two weeks inside my time budget: what I will change, how I will know it worked, what result would make me stop.
4. PEOPLE — anyone in my notes worth following up with, and the specific thing to reference so the message is not generic.
5. WHAT I ALREADY KNEW — ideas I have heard before and still have not acted on. Name the pattern.

Rules: no summaries of the whole event, no "key takeaways" lists longer than three. Do not invent sessions or quotes that are not in my notes. If my notes are too thin to judge an idea, say so.