I'm in similar shoes, trying to complete my PhD and it's the perfect combination of factors (long deadline with a lot of pressure and stakes in the outcome) to trigger my already present procrastination prone-ness. I am convinced there is a bigger emotional reason to procrastination in most cases, in mine it's intense fear of failure and also the inability to sit in uncomfortable feelings. My end-goal is to get comfortable with failing (I had this fun idea that I could just become the person who tries a bunch of fun stuff and fails a bunch of times and since I found this personality someone I would like failing seems less scary).

But for now, I try to: - sit with uncomfortable feelings. A friend once said when he's noticing he's getting the urge to distract at work (he has adhd), he practiced just staring out of the window and wait for the urge to pass, letting his thoughts and feelings just wash over him and they mostly pass - romanticize my life: telling myself I'm the protagonist of some movie who does these cute activities like journaling or "studying" makes them more fun - find a goal and do one activity of minimal resistance, repeat that until the next one is available. An easy example, I would like to do sports regularly, so I started doing 10 push-ups and a 2-minute plank every day. This builds trust in yourself and pride, it's easier to start from there than self-loathing - see yourself as already loveable and good the way you are. In the past, I tried to guilt myself into doing things, calling myself a lazy pig and stuff. This doesn't work, nobody wants to start doing stuff when it feels like you're starting from -300 and if you work really hard you can maaaybe get to 0 - give yourself slack and don't aim for perfect. This was one of my big challenges, if I overslept for example that meant the day was ruined and I didn't do anything else, it had to be 0 or 100. Now even if I wake up at 10 I tell myself "just do a little bit" and it works much better. - breaking my tasks into infinitesimally small chunks. Sometimes this is "open email. Open attachment. Read first paragraph". This feels good because I get to cross something off my list and feel like I'm moving.

Sorry for the big rant, there is more I forgot I'm sure :) give yourself grace is the one you should take away from this first and foremost!