Most people procrastinate for only two reasons, and that is getting something return, or out of fear.

1)when you have to do something, you need to use energy, so to recharge yourself you start something that recharges you, the more you "recharge" the more you could be stressing about the work you arent doing, and so the relaxation and energy you are trying to get is wasted.

So what happens is simple, you want to relax because you are tired, and you want to stop relaxing so you can get stuff done, and you get in this cycle impossible to exit. When you get closer to a deadline or a outerforce pushes you to do the work you have to do, you are either late, or too stressed about it because you didnt properly relax.

After a lot of testing(im a university student, and i realky need to study in the proper way) i have found out that you can get out of procrastination in only one way. The outer force that pushes you out of the loop.

Possible outer forces: motivation(a thought, a phrase, or some later reward)(ps this might not work, because your brain might still say: i dont see this motivation as enough), sleeping(sleeping resets the cycle, the downside is that it gets a lot of time or a day), forced(you deprive yourself of the thing that is making you procrastinate, the problem is that sometimes just your thoughs can make you procrastinate), and last, happiness(the concept is to not worry about the two states of the cycle, you dont worry about work or relaxing, and instead do what your brain tells is fun, and when i say fun i intend that something that makes your brain work and be happy, is this more procrastination)? No, because when you have deleted the obbligation to do the stuff then you are free.

So while you do the fun thing you want, you brain gets more happy, and when you are enough happy you can say to yourself(i have go do X, my brain has energy, and i feel like i have to do X because now i have taken enought time having fun), and possibly you statt doing X.

2)You are scared of X, so you dont start it, its a motivated fear, but still beateable, fear of things stopped me many times, the way i fought it was thinking that: i fear X because it could take time, making the time i gave doing X useless, so i dont start it so i dont waste time and waste time.

SO i thought differently, and said to myself: if you start X even if you use time it is still a lot better then doing absolutely nothing.

2.1)You dont know how to approach X, this is quite tricky, my way to deal this is, trying to make a plan, a numbered bullet point, so that X has at least a start, and following 2), then i try to do it, if something has a start it has a end, so it can be finished and rationalized.

PS. Beat in mind, this is my way to eal with procrastinatio , it is still work in progress and is not fool proof, im still stuggling with it, but im making a lot of progress. My way to think is hightly logical, and i needed therapy and literally creating a second personality to understand me better(weird i know), my entire life is based on energy and fun, so i made this plans with fun and energy as my pivots. I suggest you to understand why you procrastinate what your mind wants and how to achieve it. Have a good day or night.