Your CONTRITION is the MATTER of this Holy Sacrament; that is, repentance or SORROW for your sins.
Without SORROW for your sins, you are committing a SACRILEGE, which is a mortal sin and which makes the whole of your confession INVALID!
Begin by saying: "Bless me Father, for I have sinned. It has been (say the years) since my last confession."
Then, clearly say or read out your past sins, without excuses. You may begin each type of sin with, "I accuse myself of sins against the virtue of (charity, etc.)" and then list these sins.
Likewise, you can organize your sins under each of the Ten Commandments, so that you would say, "I accuse myself of breaking the (1st, etc.) Commandment by ------- " (and then say these sins).
You can prepare a notebook, giving a couple of pages to each of the Ten Commandments or to each Virtue.
Write the particular Commandment or Virtue at the top of each page so that you can find those sins easily, and to help keep you on track.
Of course, all this being said, yes, you may take in this notebook with you and read from it. If another sin comes to mind, confess it also.
AT THE END OF YOUR LIST, say: "I am sorry for these sins, and for the sins of my whole life."