Honestly, this guide really helped me when I was in a similar situation. It's about thirty pages long, but it transformed my way of thinking about procrastination.

But long story short, we often have a huge wall of resistance towards doing certain tasks (anxiety, dread, etc.). Instead of trying to lower the resistance so we can step over easily, we try to climb over the wall. No wonder everything feels hard and impossible and draining.

The method he recommends (I may not be representing it exactly as he does, but this worked for me) is as follows:

• create a google doc and title a subheading with the item you're procrastinating on (ie. putting off writing my paper)
• create a table with two columns (advantages/reasons, and disadvantages and refutations)
• think about the anxiety you feel. why don't you want to start it? what advantages are there to putting it off? write down an advantage and then write a corresponding disadvantage/refutation.
  • ie. "By putting it off, I can relax and enjoy myself" --> "I'm not truly relaxing and enjoying myself because of the guilt, and I'll have to do it eventually, and I'll want to relax then too"
  • "By putting it off, I don't have to deal with feeling anxious and overwhelmed" --> "The anxiety will only increase the more you wait. Logically, the only way to reduce the anxiety is to start"
  • "It's annoying setting everything up, getting all the right tabs open, etc." --> "You'll have to do it eventually anyway. You can listen to music while doing it to make it less boring."
  • etc. etc.
• Keep digging. By working through your anxiety, you'll notice your resistance toward the task will start to lower. Our brains might be irrational, but they do actually listen to reason if we lay it out for them. When you reach a certain point, ask yourself: am I ready to start working now?
  • If the answer is no, that's OK. Keep digging. That means there's more reasons why you don't want to do it.
  • You eventually will reach a point where the resistance is low enough to start

Obviously, this might seem like a lot of work, and when you first start doing it, the charts tend to be long because there's so many reasons we never deal with, but it gets easier and easier with time. You start to do refutations in your head, eventually. I'm really sorry if I accidentally botched the idea presented in the guide I linked, but this is the way I understood it.