From a technical standpoint, it sounds like you're doing pretty much everything wrong. The bright spot is that you're fooling around with heat management to control times.
Unfortunately, if you want to be a good cook, you're going to have to organize things in such a way that you can devote the necessary, uninterrupted attention to cooking things in the ways they ought to be cooked.
Most sautes should be done with little enough oil (and/or butter) that the food absorbing it won't be a major problem. What will happen is that the food will be greasy.
Here's how to saute. Preheat the dry pan until it's hot. Add a little oil off the fire, if the oil smokes add the food immediately. If not, return the pan to the fire, and the oil will shimmer and/or run free when it's ready. Don't let it smoke.
Then add the food to be sauteed in an amount which doesn't overcrowd the pan. Allow the pan to sit on a medium high flame for a minute or so without shaking, stirring or agitating. Give the pan a shake.
Wet foods, like squash, are inherently sticky when they start to cook and will stick to the bottom of the pan. Good. It helps you time their cooking properly and allows you to cook their cut surfaces to a glaze, rather than mush or grease them.
Give the pan a vigorous shake every thirty seconds or so, until the food starts moving around. Once it does, keep agitating the pan and toss the food frequently until it's done.
Hope this helps,