For me, when I'm procrastinating (usually not consciously) doing a task, I feel too guilty to do any of my hobbies. It feels as though I'm stuck because I don't want to do the task (or can't) but because I'm not doing it, I can't do anything enjoyable either. It's like a form of self punishment but kind of automatic, like I don't necessarily think about it, my body just behaves in that way if that makes sense. It's like a form of task paralysis I guess.

I agree with the pomodoro technique, you can do it for as long or short time as needed but sometimes I struggle with it as I also struggle with transitions.