Perhaps grab a book on self-control and building discipline (Atomic Habits is good), even if you don't need to write often, it can help you to procrastinate les

Perhaps grab a book on self-control and building discipline (Atomic Habits is good), even if you don't need to write often, it can help you to procrastinate less. For the other part (over-perfectioning) really try to write a whole document before starting to review it. You can start small, eg. say to yourself "If i write for 30 without looking back or rewriting any word, I'll allow myself to make edits for 15 minutes". I know is hard, I have a similar problem (even if not that acute). But is actually much more efficient to edit at the end, than all the time.