Do something. Anything. A crap first draft is better than no draft at all.
I have done 3000 words in last 48 hours, having procrastinated for over 2 weeks, and with a vile cough/cold virus. Actually being ill forced me to start as I was terrified it would develop into a chest infection and stop me from working altogether!
My technique is to break everything down into a list of the smallest units of work possible. e.g.
- highlight command terms and key concepts in title.
- identify key references.
- re-read key references and make notes / highlight important concepts and passages I'll probably quote
etc.
Once I've done all the reading I break the actual writing down as well into stages: mind map, list of paragraphs with references for each, etc.
I compile the end references when I'm feeling very unmotivated - it's fiddly but requires little actual brain work.
I write body paragraphs before the introduction and conclusion.
This works for me, chunking the work into manageable tasks. I also set time limits, e.g. 3 hours for marking up references, 1 hour for mindmapping etc, and what isn't achieved in that time doesn't get done.
Even so, as my tale of procrastination above demonstrates, I find it horribly hard to get started. But once there is something concrete, it's amazing how much you can do.
To minimise distraction, I listen to ambient music over noise cancelling headphones while working, turn off my phone, and use a pomodoro timer (25 minutes hard work, 5 minute break.)
If I can offer a bit of practical support please pm me - I teach in an HE setting (I am studying yet another post-grad qualification through work.) I can point you in the direction of some very clear and accessible (free) resources on academic writing and critical thinking skills for university students.
Keep going - it is worth it!