Hey,
1. Please break the huge block of text into paragraphs.
2. I feel like you are a subvocal thinker. I think this, because it read very linearly, and I am practicing it now to encorporate more into my own style of thinking which is predominantly visual rendering/experience based. Because of this I associate between thoughs and go deep into paralle thoughs and then waste time.
3. I used to be like you, I still think I am, and is actively trying to stop doing this.
4. I also wish I would think less, hence I started doing busy work, like either playing games, or just making some gadgets, or repairing electronics etc, this puts me in a trance like state, but it is boring and is eating away at me. So i plan on stopping it.
5. My issues was that I was too much of a visual thinker and would just start simulating and rendering things in my head, I do not feel time passing, and I waste hours in this zoned out state, while I am technically not thinking, my brain is in overdrive because I am rendering novel experiences and visuals, and sounds and sensations.
6. What I have learned, and I think you should know: Progress over perfection, and result over trying or effort. If you dont have an end result its all a waste. So make sure you have an end result at appropriate times. Then you can iterate on it to make it better, but always have end result for the goal. So set maybe 10 mins to a task, and make sure u have an end result. It doesnt have to be good, but if you have a result, you can always iterate on it, and submit that result. It is always about result is what I understand.