@ChrisJWilson This perhaps needs a longer post, which I might work on later, but I have accepted that it's better for me to use digital tools because I always have one on my wrist / in my pocket / or I am sat at my desk.

What I have tried to do is recognise where the benefits are in a more physical approach and use those practices. Mainly revolving around daily and weekly reviews of all my tasks and blocking time each weekday morning to prioritise and order.