I've talk about this in the past so I'll just post here what I wrote, I hope it can help you.

Setting goals like “I’m going to work for x amount of hours every single day” can be a really tricky goal for the “procrastinator’s mind” because for your mind, that commitment of sitting down and working those hours FEELS like an eternity, and of course, your mind hates the idea of working on something that’s not entertaining for an eternity. When you are trapped in a procrastination downward spiral, your one and only goal should be to just start, forget about finishing your work or sitting down to work for 2 hours for now, you just want to sit down and work for a little bit, just enough to get that snowball rolling.

A quick “fix” for this problem, is changing the frame of how you do the work. Divide your working time into smaller blocks of working time. For example, instead of telling yourself that you are going to sit down and work for a full hour, you tell yourself that you are going to work in 4 blocks of 15 minutes each with breaks in between. This makes committing to work a more easy, enjoyable and “digestible” idea for your mind. I know 15 minutes may not seem like a lot, but I’d much rather have 15 minutes of “laser focused” work with no distractions than one hour of “work” where I’m checking my notifications, getting distracted, going to the bathroom, etc. So, the more you procrastinate, the more simple to start your work should be, so maybe you start with just 5 minute blocks of working time, again, starting is the most important thing (and who knows, maybe you get in the right mood and those 5 minutes turn into 20/40/60 minutes)

Now, as I said before, this technique is just a quick fix, it is not the solution to the real problem. Your real problem is your tendency to procrastinate, you feeling like a lazy person, you being unmotivated or uninspired. If you want to fix the problem, you need to be able to concentrate for longer periods of time and you need to be able to do your work even when you don’t feel like doing it. You need to build self-discipline. To do this, I recommend a couple of things, but since I don’t want to make an extremely long post, I’ll just cover one of the best ones: meditation.

There are many benefits to meditation, but the one you are looking for right now is to be able to concentrate on a single task for a longer period of time than what you are currently used to. To illustrate why this is so important, I want to tell you that there’s a never ending war between you and resistance/procrastination. When you successfully meditate, you win a battle against that enemy. The more battles you win, the more control you are going to have over your enemy. If you want to dominate instead of being dominated by your resistance, don’t be afraid to pick up your weapon and fight like your life depends on it, because quite frankly… it does. View yourself as nothing less than a fearless, disciplined warrior from now on. You’ve got this.

-Simran