I loved Hollow Knight except for the same issue. By the time I gain a new traversal skill, I have so many paths to explore that I can’t remember them. Became all about meticulous backtracking, gave up.
Decided to give it another go. This time I found a map online, removed all icons and edited the image so it was just a simple outline with no spoilers. Printed it out. Marked it with notes and colour-coded symbols as I played. Made more progress, and exploration was way more fun.
Then I moved house and lost the map… I really love the game but just haven’t gotten the desire to try again just yet. No idea how everyone does it with just those way-too-limited in game map markers
I’ve not played the other fromsoft games, only Sekiro. But from what I’ve heard - unlearn everything, mainly dodging. Dodging has its place, as does jumping, but for a fair while try to force yourself to only parry. Fight every enemy, learn the how to fight fast and how to fight slow, just parrying and striking. Find the rhythm.
Anyone I’ve seen saying it’s the hardest fromsoft game generally dodges and moves around a lot, and makes the fights way longer than they need to be. I went in with no fromsoft experience (except a bit of bloodborne from a aaages that I have forgotten) and found it OK. Hard as hell to be fair, but it’s not my usual type of game and it always felt doable with enough practice. So, treat it like it’s own thing and be prepared to learn a new fighting style, and you’ll be fine!