Concepts found in mindfulness and CBT can help with this. The idea is that thoughts influence emotion and physical responses, which then influences behaviour,

Concepts found in mindfulness and CBT can help with this. The idea is that thoughts influence emotion and physical responses, which then influences behaviour, consequentially influencing outcomes. With procrastination, you will think of a task that you are avoiding. This may create anxiety and a tightening in your stomach. This will then prevent you from taking action. The outcome of that is rationalisation thoughts such as "I've got loads of time on this" or "I'll just do it later", which then eases the emotional and physical responses, leading to you postponing the task and doing something else. This cycle will continue. By being mindful of these thoughts and recording them, you can then begin to look at rational responses. So, for example, you might say "I'm not good enough" and then craft a written, rational response to it. You continue this until you have an uncertainty, where you can't be sure if it's a rational response. You then create a practical plan of behavioural experiment to test it. This may include doing a small part of the task and seeking feedback to see if you're on the right lines, as an example to not being sure if you have what it takes for the task. Identifying these cycles and consciously taking steps to elimate them can probably do more than focus on any particular part of the cycle alone.