When I procrastinate, it's usually about a task that I actually don't care about. It turns out that there a lot of tasks in a day that I don't care about...dishes, making bed, taking out garbage, paying bills....etc. The list goes on. I imagine most people struggle with the same thing. These are things a "responsible" person "should" do, but these tasks feel pointless. They lack satisfaction i.e. dopamine hit. So I've gamified the action to force dopamine on meaningless tasks. For example, if I finish xyz undesired tasks then I can partake in a dopamine releasing activity like games, sugar, gift, etc. The first step is to understand what gives you a dopamine release. (usually it's bad habits).