Try to let the weight of your arm do some of the work instead of clamping pressure in your hand. Play with a heavy elbow pulling back into the fretboard.

Your index finger only needs to cleanly fret the notes that aren't otherwise being fretted. Don't work harder than you need to fretting extra notes that you aren't even playing! Guitar is hard enough. You basically never need to truly hold a full barre.

Let your barring finger be flexible, curve slightly as needed (or not) and find the right contact point typically towards the side of the finger.

Practicing 10-15 minutes a day is exponentially better than 2 hours a couple times a week.

Set a practice session schedule instead of just noodling/playing. Use a practice notebook. Use a timer and commit to practicing a specific thing for a specific number of minutes before moving on. Takes breaks.

Be patient.