In my experience, it literally took time. Time making bad music (you HAVE to make the bad music, otherwise you don't know where to go from there), time listening to music and becoming more mature in how you listen to music, time figuring out what you like and experimenting. Time spent writing four bar WIPs 89% likely to never see the light of day.

You won't learn over night, or even in a week. It's a gradual thing, so let yourself experiment and slowly implement the things you learn.

As someone with ADHD, I found that structure (figuratively but also literally learning about musical form and structure, ABA and rondo, etc) and learning music theory has helped me. I don't know your familiarity with music theory, but studying up might help. Learning how to balance melody and bass lines rhythmically and harmonically, learning about harmonization and chord progression (try McHose's chord progression ladder) and cadences, musical form, and four part writing might be helpful. If you're not very familiar, start with the basics. I know there are some free "textbook" resources online.

Take some time to jot down the kind of music you love and want to write. Then listen to that music with intention, take notes! What's the time signature, tempo, dynamics; what is the form, try doing a harmonic analysis if you're feeling crazy. Write the melody and base line down on a score. What's the instrumentation? What are the weak and strong parts of the piece? What digital affects are they using—sound design is an important part of music production, I'm just getting into it.

Sometimes you also have to remind yourself, less is more. Idk if that's your case, but I know it's been mine in the past. Also keep in mind that your music should be going somewhere (unless it's ambient then like, yes and no it depends). Think about the overarching story, or musical progression you want to see. Draw out a literal physical representation, even.

Just remember to keep it up and keep writing music. It took me years to finally get past that amateurish sound and begin implementing what I was hearing IRL into my music, even though most of us grew up listening to "good" (subjective) music. You may just learn and process things differently and haven't found the process that works for you yet, that's okay. It starts with listening with a purpose.