You might try cutting a 4"x5" hole in the center of an 8x10-ish scrap of matt board or cardboard. Tie a string to the bottom with knots at the focal lengths of your lenses -- if you have 90mm, 150mm and 210mm lenses, for example, tie knots 90mm, 150mm and 210mm from the spot where the string ties to the cardboard.
Hold the cardboard up in front of you and look through the hole until you see a scene you want to shoot. Hold the cardboard steady and pull the string up to your cheek. Where the string touches your cheek is the focal length of the lens you need to get just that shot you see through the hole onto 4x5" film.
Mike