My biggest technique is just making indented outlines. The most important thing is having low friction to getting started on them. All other parts of 'the system' basically do not matter and you dont need to spend any time on it.

I either use a sticky note (I keep a few loose ones in my wallet), or I activate onenote with win+n and can type on that immediately. Anything higher friction than that isn't gonna work, which is why I don't use a phone app. Getting to the writing screen in any notes app is too much.

I also like to take meeting minutes because I otherwise cannot focus on meetings at all.