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Work hierarchical, at different and clearly defined levels. Start with writing down the big picture (TOC, chapters, section headings), refine until happy. Then move to next level (subsection, paragraphs) and briefly summarise what points you want to make ("topic sentences"). Then move on to expanding the topic sentences to paragraphs of multiple sentences, without worrying too much about individual words and phrases. Move things around until the narrative is coherent, and you might have to go back to moving things around at the paragraph level. Once you're happy with how the content is organised in sentences, only then polish your writing at the individual word level. The important thing is to always be clear at what level you're working, ie, don't start working at paragraph level and fix typos at the same time.

I also found Jordan Peterson's essay writing guide [1] useful, not just for academic writing.

[1] https://jordanbpeterson.com/wp-content/uploads/2018/02/Essay...