IPUMS NHGIS has multiple resources to help with this. Our geographically standardized time series tables provide 1990-2020 decennial census data for 2010 census tracts, block groups, and other units. (We plan to extend these sometime in the future to provide data for 2020 tracts, too.) For ACS data, we provide geographic crosswalks between 2010 and 2020 geographies, from block groups to tracts and other units, including high-quality interpolation weights that you can use to allocate data from one year's units to another. The crosswalks page includes extensive guidelines and documentation.
All NHGIS resources are available for free to registered IPUMS users, requiring only that you agree to cite us and to request permission before redistributing the data.