I think some specific hands might help us give you more useful feedback. I usually play online, but when I do play live, I find that if I write up some notes about my most memorable hands soon after I play, I can generally get all the salient details right.
Absent a read, I personally would generally just call an early or middle position raiser with AK oop and give up if I missed the flop. I generally fold AQ (even AQs) to early or middle raises oop, because it is so easily dominated. Certainly, a better player (than me, at least) could play them differently oop and win.
With a raise from the co or btn, I'm happy to 3bet with AK, AQ, KQ, AJ and other hands (again, absent a read to the contrary), because people are often raising light from those positions.
Hope some of this helps!