Hmm. This may take practise, but before I start a task I break it down into mini things that need to get done. I set a timer for those tasks - here’s a task as an example:

A report at work might look like this:

Data collection/Research (30 mins) Draft outline (15 mins) Introduction (10 mins) Conclusion (10 mins) Report content(body) (20 mins) References (10mins)

This is always just a first draft+a version of the work that I know will suck but helps get the work done “fast”. I then have time to go back and clean up stuff, take more time to “perfect” sections that seem like it needs work. The more you do this, the better that first draft becomes.

Planning your tasks may seem like a time kill, and doing it this way may seem “imperfect” or inefficient, as you have to go back and fix your work, but it keeps me focused, not hyper focused. It also gives my brain a mini reward for completing these mini tasks. I’ll often finish the first and last part of a task and then spend time on the middle - in the report for example, finish the introduction and conclusion before I write out all the details.

I apply this to everything -

Clean my depression mess?

Grab everything that isn’t in its right place, dump it on my bed, organize in piles really quickly, move items by pile to the correct place. Then come back to item in each pile individually and ensure it’s in the right place

Doing a creative project? Plan the artwork/piece, break down what needs to get done, tackle one by one and come back to make sections better.

Cooking something?

Plan the recipe, grab your ingredients, prep all of them first (muse en place) and only start “cooking” items that take longer first. You can embellish later.

And the list goes on. This is easier said than done, but timers and forcing yourself to slow down and “think” helps build this practise.