Hi, I struggle with this too, although it's not so bad that it leads to meltdowns in my case. I've been using normal paper planners since elementary school, and I couldn't live without them. I keep them updated in advance with things I need to do in one specific week, or on one specific day, and when I reach this week/day, I am reminded. If I'm particularly good and don't have to work that day, I try to sit down in the morning after breakfast for a few minutes to sort out what I need to do and what I want to do that day and make myself an approximate plan ("morning", "afternoon", "evening" is usually enough for me) where I put down the things I want to do. It can include "chilling" or something like that on one of the slots, too, it's just to give myself some structure.
Now, this day planning doesn't work every day. I usually am motivated to do this for like a week, then follow a few more unstructured days, and then I get motivated again and do it for a few weeks.
But I always write down important things I need to do in one certain week or day in advance because otherwise I would forget, and since I've been doing it for so long, it's normality for me.