What helped me was the realisation that procrastrination was a loop of distracting myself to avoid feeling bad about not having done the thing yet.

It unlocked the ability to go "Does this actually need doing?" and if so "I feel bad about doing this and would like to escape it by doing something more fun right now, but that will make me feel worse later so I'll just do it now and accept feeling bad for a few moments while starting the task"

Some tasks don't actually need doing and then I can stop feeling bad about them

YMMV