> It’s too slow and instead of focusing on formulating my thoughts or capturing what’s being said

AFAIU, if you're trying to take notes capturing what was said in a conversation between people.. to some extent you're going to need to focus and summarize anyway.

For handwriting notes for your own work.. I think writing stimulates & catalyses thought.

If you're in the flow, it doesn't make sense to stop and write notes. (Other than maybe so as to dispatch distracting thoughts, to preserve flow, or to enable flow for later).

If you're not flowing.. IME writing notes can help draw out thoughts: identify what it is you're confused or unclear about, what doesn't make sense, or what needs to be prioritised. -- For some reason, I've found pen & paper (especially 4-5 colours) to be more effective than just using a keyboard.