I’ve participated in Nano a few times. It worked well for me. I’m already pretty disciplined, but that made me stick so strictly to a schedule that I improved in my daily writing.
One of the Nanos I “unofficially” participated in I adapted to fit my needs — I set out to write one poem a day for 30 days. They weren’t stellar, but they were written. I had plenty of material to go back and revise.
That I carried over even to today (it was a few years ago). I write one poem a week that I spend more time on. Sometimes two or more. Depends on what ideas come in and where I am at that moment. One per week is the goal. Anything over that is even better.

Has Nano changed my writing life? Somewhat, but I was pretty disciplined before Nano. The pressure of it has shown me what I can survive, which has eased some of the stress that deadlines tend to bring. And I was able to schedule well before. Now, look out!