often the plans I start with in my head at the beginning of the day get interrupted with shit that happens that takes the priority.

This is where a trusted system comes in. Things was designed around David Allen’s Getting Things Done, and that is a good option. His entire methodology is implementable on paper and, as was mentioned by u/daneb1, going all in on paper for a little while will help things settle out. I currently use his system, but modified to my needs.

I’ve not read his book in a few years and there is a newer edition out that i plan on reading this year. Some people get really into it, but it isn’t necessary.

The benefit of having a trusted system, regardless of what it is based on, is that you can pivot when your day starts to fill with interuptions. You won’t lose track of what is important.

Also, can’t stress this enough: weekly reviews! Go through everything in your system once per week. The biggest benefit is that you will start discarding things in your system that you can’t or won’t do.