First, of all, in the unlikely case that checking the status on a daily basis does not affect you, you can just do that. Depending on the system, this takes less than five seconds, so the total impact on your time efficiency is negligible.
In most cases, however, I recommend to check when the progress of the manuscript would affect your decisions. In particular check when the manuscript being stuck in a certain state would make you contact the journal. Now, these times strongly depend on the journal, so you’ll have to find these out yourself. For further reading on this, see: Is my paper under review (or similar) for too long and if yes, how should I react?
For example, taking a journal where editorial decisions take a few days and reviews three weeks on average and the editorial process is presented in fine detail, I would check:
- After a week to ensure that the manuscript isn’t stuck in the initial check (the step that mostly filters out total bogus, bad files, etc.).
- Two weeks after after the initial check has been completed, to ensure that the manuscript has entered peer review.
- Every two weeks after that to react to situations such as reviewers refusing to review en masse, the manuscript being stuck with the editor again after reviewers refuse, etc.
At the end of the day, you have to compromise between how checking affects your productivity and how relevant a timely publication is to you. So, you can multiply all times by two and things still are fine.
To keep your mind off the situation, I recommend to set yourself an automated reminder, lest you succumb to checking every hour.