I started producing because I was a rapper and our studio lost its whole production team. I know the grind. It can be taxing. Since I'm a rapper first, my 10,000 hours were spent writing and rewriting and revising and making sure I found how to say exactly what I wanted while maintaining a crisp flow. If I had to guess, it seems like you have spent more time making beats than just straight flowing.
I say that because this beat is tight. Could use more punch on the percussion, but it's mixed well and sounds tight.
The flow could use some work. I can hear that you got a lot to say, man. It comes through. But the flow is chopped and sounds rushed in places and leaves gaps in others.
The way I started was to make sure that I understood the rhythm. In my view, it's a nearly absolute rule that you have to stress at least 4 syllables above all others: the ones that hit the 1,2, 3 and 4. You can also insert a pause on the up and down beats, but it's either gotta be a pause or a stressed syllable. I have not heard a professional song yet that doesn't follow.
Next step was to figure out ways to fill in the other spaces. Syllable counting. 7-13 syllables on a routine 90-100 tempo track (more on a slower double timed 70-85 tempo track, and probably closer to 7-10 on a 110-120 tempo track).
Get comfortable with those things. Don't even worry about what you say.
To be honest, when I was first learning, I'd just grab whatever book I had off the shelf and start rapping the words to the flow of the rhythm of various styled tracks. I found about 4 of 5 styles that suited my voice and breath control best.
Then I started focusing on those beats and did the same thing. Flowed passages from books and poems and even put my own spin on other people's music. I did that to learn what words and sounds seemed most natural to me and to figure out where my limit was before I had to breath. Depending on tempo, I've got a good 4-6 bars in me before I have to take a short breath. And my short a's and long i's were the sounds that had the most punch for me.
So then I started writing my thoughts down. At first, I'd start our writing random punch lines or rhyming words or thoughts or concepts and string them together.
Eventually, I found my shortcuts for all of those steps.
But the grind was necessary.
Maybe some of that will help clean up your flow some. It's not terrible by any stretch, but it's inconsistent and could use mastery.
Cheers bro