Short term: Get someone to make you do things. It could be a family member, a professor, a co-worker. Sometimes people call this body doubling. If you really need stuff done and there are big negative consequences (losing your job, failing your degree) to doing it get help now.

I still struggle with procrastination but I'm much better than I used to be. Here are some things that helped me. Some are ADHD related, some more emotional related.

* Getting diagnosed with ADHD. This gave me insight and the ability to forgive myself. It also gave me access to medication.

* Methylphenidate helps me in a big way. I take a slow release version branded as concerta. The effects day to day are subtle, but after weeks and months I realized things are going much better, my house is cleaner, my work is more stable, my relationships are better.

* Noticing your patterns of procrastination is important. Some people find meditation helpful for this but I could never manage to stick with it. It sounds simple but actually noticing your emotional state just before choosing to procrastinate is surprisingly hard. For me the pattern is often "feeling overwhelmed" --> "wanting to escape" --> "wanting this bad feeling to go away" --> "do something mindless like watching youtube or reading articles". The mindless activity dulls the emotional pain. Even just a 10 second pause of noticing the feeling, staying with the feeling and realising it is simply a feeling can be enough to start to break the habit.

* Distractions. There are many different types of distractions. Make sure your workspace does not have any visual distractions in your line of sight. Being able to see the interesting book you want to read or a notification pop up on your phone is not helpful. Simply placing items behind you is generally enough. Similar with screen distractions. Make sure the things you can see on your screen are relevant to what you are doing now, and anything not relevant is completely hidden/off-screen.

* Completely accepting your procrastination. This is paradoxical, but accepting your procrastination is the best thing you can do. Let's say you spend the entire day aimlessly browsing the internet instead of doing your homework. If you start to think "I'm useless, I'll never be able to do this." or "I wasted the whole day, now I'm going to be even more stressed trying to finish it" you add negative emotions on top off the negative emotions that are causing you to procrastinate. Genuinely accepting what you did and not feeling bad about it is very difficult, but helps you avoid going into a spiral of negative emotions. At least think "Oh well, I procrastinated today. That time is gone, but I can do 5 minutes now and it won't be completely wasted"

* Timeboxing/pomodoros can be helpful. You set a relatively short timer and work for that time, then take a short break. Say, work 20 minutes and take a 5 minute break. Remember, we need to solve the emotional problem, not the organizational one. Serial procrastinators often set unrealistic goals when first learning about pomodoros: "Ok, I'm gonna do 8 pomodoros this morning and really crank through my thesis". Now the expectation is set for doing lots of work, feelings of overwhelm and potential failure will creep in and that's the seed of procrastination. The other failure mode is not taking the short breaks. On some subconscious level you know you've tricked yourself. "Hey, you said we were doing 20 minutes and now we've been working for over an hour." Always take the breaks, and start off by doing a very small number of short pomodoros.