I keep a bullet journal so I have lists that separate out tasks and goals. I think sinple small to do lists for daily tasks longer for the week and longer for the month. I need a place where I can just data dump
For me the best length of a daily to do list when starting to get into the habit is 4 or 5 items. If I do more then is easy to over prescribe yourself and become overwhelmed, so I write down all of my long term and short term to dos on my phone (so I won't forget them) and then every morning pick a couple of the more current options to write in my journal to do that day.