Like anything else, start slow. Do easy CTF challenges without the write up. Or at least go through the logic of how you’d approach the solving the problem. If you need help using tools, that’s just experience and reading the documentation. Tools come and go (some quicker than others). But the logic and problem solving skills are the foundation. If you always use a crutch/training wheels, you’ll always rely on them.

Like riding a bike, take it slow. Set a timer to problem solve. When the timer goes off, implement what you came up with. If it doesn’t, go back to the write ups and see what they did. Keep doing that for longer cycles until you solve one without write ups.