Many students find that they are able to avoid quicksand along the doctoral journey. Course completion and prelims are not major obstacles to overcome. However, proposals and dissertations can be more challenging. For whatever the reason, people can find themselves enrolling in dissertation hours without making any progress. If you can answer that question, you are ready to start planning backwards.
Most doctoral students use a goal of one page per day or five pages per weekend.
If you divide up the task into smaller units, the dissertation seems much more reasonable as a task. Make regular appointments with your advisor to discuss goals and progress. I want to help you move ahead, but I can not read your mind. Work with a team of people who are at the same stage as you. Find a support team.