@Aquariuszn have you tried writing sprints? They push me to be in the zone and push without thought. If I’m not doing them with a friend, I do them in YouTube preferably with an actual person so The bodydoubling feels ‘real’
Also having a personalized notebook for your wip/book can help to with just writing it out. Handwriting allows you to sit with the idea while coming up with so many plot points you didn’t think of before unless you feel it’s something else internal