I think realising when to back off doing what Im doing because im putting off another task. I feel like since I started taking breaks between activities to let my mind "reset" has helped me transition to more boring tasks.

Im constantly watching films, listening to podcasts or music, so I have to take like a small 3-5 minutes of silence to unload what I was doing before loading in what I need to do.

Also taking this time is not at all wasting it. Ive become mindfull about how much "waste" ive been "doing" and stopped keeping it against myself so its been way more liberating. When you do that, its easier to justify schedualing, and not keep cranking the productivity knob to the max to make up for time.

Finally, I try to make things pretty, to get back to it with lesser resistance, like coding better looking functions, writing less hurriedly, cleaning my instruments for cooking etc with more minutia but taking my time with it.

Also, I stopped trying to multitask stuff to the extreme. I refuse to listen to music while im reading, I refuse to watch a movie and study, watching a stream and gaming at the same time.

This seems like obvious stuff, so the TLDR is take your time, don't find ways to blame yourself but concentrate on how to move on. And take breaks ppl, we are not robots.