If you insist on choosing words, you must compensate for this by choosing more words; i.e. having a longer passphrase. Exactly how many bits of entropy you lose by manually choosing words is hard to say without knowing your exact criteria for choosing, but it can be calculated exactly if these are known.
We've got a few parameters to work from here:
- By a Google Books estimate from some years back, there were roughly 140 million books ever published. That's been going up by ~1--5 million a year for the past decade or so (only about 300k are "traditionally" published). See Bowker.
- If we limit ourselves to a reasonable canon -- the 100, or 1,000, or 10,000 most-frequently-read books, that number goes down a lot. (Twenty years ago when I had this conversation at work with a user, I said "a phrase from Alice in Wonderland isn't obscure enough. They'd chosen lines from "Jabberwocky", and no I'd not run a cracker.)
- A typical book runs about 250 pages, at about 500 words per page, and about 10 words per sentence. That's about 125,000 words, or 12,500 sentences, per book. Even assuming no sentence ever repeats (they do), that's "only" about 1.7 billion sentences in all published books. For the top 10k, it's only 125 million, the top thousand and 100 are 12.5 and 1.3 million respectively.
Computationally and cryptographically, those are small keyspaces.
Oh: and many of those books are scanned and OCRed. ZLibrary (from which LibGen and other sources pull) has over 8 million books (http://zlibraryexau2g3p.onion/) --- approaching that of a substantial university library collection (The University of California library system has 40.8 million print volumes across 10 campuses and 100 libraries, with 4.3 million digitised in HathiTrust: https://libraries.universityofcalifornia.edu/about/facts-and...).
Randomly-gathered words (EFF Diceware or xcdpass, see https://www.eff.org/dice or https://pypi.org/project/xkcdpass/) are robust --- we don't just combine words at random typically. And as mentioned, joining phrases from different books should be reasonably memorable (combinatorics work in the defender's favour).
i think passphrases are better for any situation where you might be typing them in multiple times a day.
since you can use all lowercase letters, it makes it much quicker than having to press the shift key for capitals or symbols, and you can make up for the lack of those characters by using a longer words/passphrase
https://www.useapassphrase.com
on top of that i usually spend a bit of time choosing words that are quicker to type. like words that have letters that alternative between each hand seem to be quicker than typing a word that's only on one side of the keyboard. avoiding words that have double letters for the same reason. making sure the end of one word and the start of the next are typed with different hands. choosing words where most of the letters go in the direction of your pinky to your index finger if possible