I have used shipping labels, and they work. I have lots of paper and spray adhesives that I need to use, and out of habit, I default to using them.
I spray on a flattened box with a magazine on top. If there is too much buildup, I turn the page.
When I spray, I first ensure the nozzle is pointed in the same direction as my finger, then spray in short bursts until I get a light coating. A can of 3M77 lasts me a long time. I have minimal issues with overspray.
I have watched YouTube videos where they spray their patterns using what I think of as the fire hose technique. They jam the nozzle and wave it around like they are trying to extinguish a fire. Half or more of the adhesive does not get on the paper.
If you don't like getting glue on your fingers, try using hemostats. They are cheap and one of my most used tools. If I collected them all in one place, I would have more than ten sizes, from three to twelve inches.