We choose our own actions. Even when we are planning the future, it is the planning that we are doing in the present moment. We only have the present to do things and only a series of present moments before the future becomes the present and then just as quickly becomes the past.
Wishing is the worst of future activities. Wishes get you nowhere. Next best is planning. This can be helpful but can also be disguised procrastination. If you are planning in the present moment, then this is also time that cannot be spent actually doing the activities that will move your plan forward. Realise this and also that 'no plan survives first contact with the enemy' as well as the fact that you are unlikely to be planning to lead men into war. If you plan fails, it does not matter. Try something else.
If it can be helpful to plan, but also if the plan is likely to change and is not life-threatening, then how much time should you. Spend planning? As little as possible. Say, ten minutes?
A plan can protect us from busy work. We just need to make sure that doing the plan, and the associated tasks of keeping it up to date does not become the busy work itself.
A quick rule of thumb for planning quickly: Plan top-down using no more than three steps. Then list no more than three steps below these as sub-tasks sub-steps. This forces you to keep it really simple. Do not over complicate things. You do not need much structure to know what you should be doing right now. Keep it simple to the point that it seems too simple. Then do the first thing that you can do.
You do not need much more than this to start. Just start.