Hi. I will try to help. I can’t suggest books or articles, because none of them worked for me. You have to put the fear aside and do a project. Then do another one. Better to be done than perfect. If you can work with an understanding person that doesn’t harass you though the process, that can help also.
If it doesn’t distract you and helps you, ASMR on Youtube sometimes helps. I will play the noise from an airplane, for example, or library sounds, while I work.
If long to-do lists are overwhelming, write each task on an index card or use Trello.
Jump in and do it. You can do it! Get going.