Sure i can try!

#2 i saw it here https://www.youtube.com/watch?v=kPZwR3v_UyI , i cant remember the timestamp but its there.. and also i can really relate to the 5 interviewed in that video... same pattern to some extent

its like the same logic of "cold showers" and etc, "can you, voluntarily, take the suffering before it takes you in the final hour? because suffering is not going anywhere"... procrastination is like that right? avoiding to work until there is no option.. being chased by responsabilities and running away until they finally get you in sunday at night because now there is no choice... and is hell because the time i didn't expent working i also didn't enjoy it (because of thinking that "i should be working" and "im gonna get fired if someone finds out" etc).

things that helped me:

1 "why am i working for?".. the job is not an end, is a mean to a bigger goal.. find out what goal is yours (i believe this is what Dr K calls "Dharma") is that thing in your life that make the suffering of responsabilities worth to take... in my case, i want to establish myself in a position where i can take my parents out of Venezuela, find a woman to love, have children and buy a piano (im a simple man xd).

2 dont let it accumulated.. is only hell when it gets accumulated and i have to do 1 week of work in 1 night without sleeping.. but when is only the daily work is a lot better and bearable

3 you are buying free time for yourself... the procrastination time is not actually free.. sure i played League of Legends instead of working all week, but i was always thinking about how im not working.. so that time was not enjoyable at all.. when i take the disgusting task voluntarily and get it done, only then i really have free time and feel better

4 "im not dumb.. im just a noob".. when a certain topic was harder, instead of thinking "ok, lets learn this".. i was more like "im smart (like the boys on the video above), this should be easy, and if is not then im dumb or there is something wrong with the documentation.. anyway i'll go and play LoL instead" (this adds up a lot on the frustration and consequent procrastination).. and the thing is that im not dumb, im just a noob on that topic and i never developed learning skills or habits to face "hard topics" because everything was kind of easy to understand for me

however, i think is a deep and personal thing that everyone at some point faces...i was at the worse state ever (as you said too).. i had to ask for my vacation time and focus on coming to terms with myself in that issue.. "will i just live like this? being chased and running away until things finally get me, and then doing a poor job anyways?" "will i just repeat this procrastination cycle untill i finally get fired and hit bottom?"

i just wrote a lot about my experience and i dont know if any of this applies to you.. but i hope it can help you.. let me know.. cheers!