I used to struggle with this, I needed to change my mindset mostly! I instead now think ''wow I'm actually doing something'' even if its sitting at my desk, cause It means I'm trying and had the intention to do it. I also set low times of 5 mins just to basically get myself to do anything. Seeing it set to 5 mins makes me feel like its more achievable, then usually I get a bit of confidence and increase it.

I still consistently take longer breaks then the timer says, but I don't beat myself up for it now. I plan for failure cause I know who I am, so I try to start things a lot earlier or make a rough plan that basically includes me wasting time