these are what helped me
be open to sudden, jarring changes. they may seem super wrong at first, but do it enough and you'll get used to it
listen to some 70s prog and try to figure out how they do it
write two completely different sections without thinking of the other, and try to join them somehow by leading into one from the other. I cobbled together multiple bits I wrote from a span of around 10 years for one track, it's prog as fuck
forget verse-chorus structure unless you're specifically writing lyrics for such a structure, but even then, only the chorus really needs to be similar every time. try writing a totally different verse progression for each "verse"
use two completely different choruses
change instrumentation each time a section repeats, or time signature, or tempo, or all of those
use brian eno's oblique strategies to think outside the box