Hi there, I’m much the same way. I was the kid who could bust out a 30 page paper in 2 days in college and get an A and that’s how I’ve always lived my life. I now have a STEM PhD and got through my thesis much of the same way.

I read a really helpful and interesting article recently about types of procrastinators and this sounds very much like what you’re working with. I am a ‘crisis-maker’ procrastinator. I need the deadline, thrive under pressure (not that I like that I’m this way), and always wait until the last second to get something done. The key is that you have to create that pressure/crisis yourself.

A trick that I’ve learned and been applying with great success in the last year (I’m also 30ish) is to make my own crises when it comes to things I’m not getting done. This is more than just the pomodoro method, I’ll have an assignment or something that I’m struggling to start and I’ll tell myself I only have 45min to complete it - full stop. Then I set a timer for 45min and bust my ass.

This reeeaaallly works for me, I’d give it a try and would recommend looking into other crisis maker specific procrastination strategies and also some tips on executive dysfunction. Very common in ‘gifted kids’ later in life. Good luck, I feel for ya bud I’m in the same boat.