I have always had the exact same problem, sort of dealt with it by doing crazy sprints of work, but recently had a revelation. And I'm in my late 30s. Try the

I have always had the exact same problem, sort of dealt with it by doing crazy sprints of work, but recently had a revelation. And I'm in my late 30s. Try the free course "Learning How To Learn" by Barbara Oakley on Coursera. It teaches you how to deal with this in the procrastination section. Roughly speaking, it teaches you how to recognize and effectively counter bad habit as well as change your mind set to focus on the process, not the product. For me the process/product bit was the big revelation. Also, it sort of teaches you that your zombie mode can be used for good, I realized that by trying to have an incredibly flexible life and not have a set routine, I was actually working against one of my best "allies", habits for simple stuff are good, the mind likes routines as it can switch off. Use it to your advantage. It's not a magic bullet, some days still go wrong, yesterday for example I played a game all day. But the odd thing is, techniques like the podomoro technique have now started working for me with this change in mindset. I would go through the whole course start to end, it's short and really good. I've picked up several other new ideas and habits from it that are really working for me. EDIT: Also, I second the therapy too, that's also helped.