When I journal with pen and paper, it's less about recording 'task and goals' or being 'productive'. Instead, I sit down to just write. I explore whatever's on my mind. And if there's nothing, I just write until something interesting shows itself... and invariably, something almost always does. Writing in this way is about letting go, about listening to what You really care about in that moment.
But I also journal digitally, (used to use Evernote, now just use Atom). This is where I keep my project notes and ideas, stuff that I want to record, come back to, and edit. The point of this is to keep my ideas / projects organized. While my folder structures are strict, what goes in the files is all very freeform.
I also wrote an app (www.bicycl.com) to save the gems from all my journaling, since it's easy to lose track of and forget key insights.
The key to journaling is about reflection... developing self-awareness about how you relate to the future (goals, tasks), the past (what's happened, stories, accomplishments), and the present (emotions, inspiration, insights). If you find you're always thinking about 1 of those, try to understand why. Perhaps, look instead at a different vector to see from a whole new perspective.
* Simple text file. My terminal pops up every hour or so and asks me write whatever I want to. what I type goes into a simple text file that I review at the end of the day. Its pretty effective way to know where my time is going.
* I have a physical journal that I write the tasks I'd like to get done & cross out whatever was done (may be add some notes or leftover things to do). In scrum world, this would be your backlog.
Its being doing great for the past year or so. YMMV
I'm not personally good at maintaining that level of attention consistently, but I did change how I track my life based on my bullet journal research. I have a notebook where I record my meetings for the day at the top, and all my tasks. I usually end up taking notes in the sidebar, and turn them into tasks later in the week, or notes on my computer.
This has worked really well, physically writing my tasks and time restrictions, and has lasted far longer than any to-do app I've used.
Experimenting without guilt is an important component to this - you will probably evolve your process to serve your needs, and what you think you need or want now may not be true later.