It can make such a difference to get things out of your head and onto paper. Even if you use a smartphone or calendar, using a daily planner page the night before or first thing in the morning can really help you to have a more intentional and less stressful day.
You don't have to use it every day, just as often as you can or when you feel like you need a little bit of focus.
Be realistic about what is possible for you to get done in a day.
Print and add to your planner, or as and when needed,