Even when Im flying IFR I keep track on a VFR chart, I need to know that Im on track and where I can go in case of emergency. You need to cross check your plan with your map at all times , how the heck do you know when you have arrived , crossed, missed a check point? Emergency Items need to be memorised, if you want to memorise the whole check list by all means , why would you want to it right there and ensures you have done them while you have sufficient time. Frequencies that are written down can be transcribed incorrectly , if the map is current use the map if the frequencies are correct. In the states the frequencies are not on the map and you cannot keep going to the airport directory so those may need to be written down.