Checklists don't do much for me. I try and understand who is in control, and look for opportunities when they may appear. The best thing I ever did was document my trades. Plans for me are simple, ( Buying higher low for higher high) I use a 3 to 1 risk reward as a rule and move my stops only when price has moved favorably in my intended direction.
When I document I then go back over my trades on a weekly basis. Highlighting my impulses, emotions and what would a perfect trade look like. Get it in your blood so when it's time to dance, you're dancing and not falling.
I also have limited my charts to two pairs. This gives me ample time to analyze, ponder and execute.