If I don't plan ahead I just seem to do whatever I "feel" like, which often doesn't equal ANYTHING on my goal list.
Attempting to plan for tomorrow, today, seems to help me out quite a bit. So when I don't have time to think- I don't HAVE to. Days don't always go according to "plan", but I stick a LOT closer to my goals than without a plan. At least I'll be thinking about my goals!
Sometimes without a plan, I waste so much time THINKING about what to do that I end up not having time to DO it.
Things I plan:
1- Clothes (seems silly, but if my workout wear isn't ready & waiting- I don't go!)
2- Meals AND snacks (this way I know what I have or need ahead of time)
3- Exercise (I check the weather and plan to the detail- even stretches!)
This may not work for all, but it works for me!