Medication definitely helps as other has said. But for me when I need something extra to get through break it up and take a break in the middle

And this is what works for me, your mileage may vary

For example if I’m writing a paper first I’ll first make an outline, intro, methods, conclusion, etc. Then I just have to fill in my bullet points with general ideas. When I’m done with that I start writing intro then take a break

Another thing is what take others 3 hours to do will take me the whole day so whenever I’m at my halfway point or I’m spinning my wheels I’m the mud (which is when I’m getting no work done with lots of thoughts or zoning out) I take my break but I tell myself “I’m doing good I deserve a break, I’m doing good I can’t burnout, I looked at my calendar I’m on track. I always give myself those reassuring pep talks because I know I can’t work fast it’s just who I am

Then I take a half hour break either playing games or walking the dogs or grabbing a snack. Something I’ve noticed is different activities will help differently. For example if I’m zoning out lll walk the dogs to get back into it. If I’m still “thinking” about the paper but finding it hard to bring myself to type it out I’ll play a game

Hope this helps, it’s really about finding what works for you and which strategies work when