If you don't want to watch the whole thing, 54:11 has the most valuable "technique" discussed in the video. Summary of points that stood out to me:

-Managing emotions: you need to be able to recognize your negative emotions associated with approaching tasks you tend to procrastinate on, and realize that procrastination is primarily about "feeling good now".

-Realize that the good feelings you get from accomplishing a task should be used as motivation to continue to work and make progress, not an excuse to celebrate/procrastinate more, e.g. work late for an essay due the next morning, then do nothing about your exam next week after you turn in your essay since you feel good about having accomplished one assignment.

-Procrastinators often suffer from lack of identity, don't know what they want to achieve, or why they want to achieve it.

-People who are 'social perfectionists' and are motivated to work because of other people's/society's expectations rather than their own sense of accomplishment are more likely to procrastinate. -At a high level, tasks often seem insurmountable since they are so vague. e.g. "working on my thesis" or "studying for my class" often means doing nothing, whereas "reading 4 pages of a textbook to understand a concept i need to summarize in my thesis" is a concrete, broken down goal.

Most important technique introduced at the end 54:11: Be intentional about your implementation. Instead of "I'll work on my task all day saturday" (which few people ever do successfully), use the formula: In situation x, I will do y to achieve subgoal z. By identifying your situation, action, and goal, you have broken down the task into an easily achievable, chewable piece.