You don't procrastinate because you're lazy. You procrastinate because the task triggers something, fear of failing, fear of judgment, ambiguity about what "done" looks like. Motivation will never show up. Stop waiting.
The 4-step starter:
1. Name the next physical action. Not "work on report." Try "open Doc, type one sentence on the opening paragraph." Tiny, specific, unambiguous.
2. 2-minute rule. Commit to doing it for 2 minutes. That's it. You'll almost always keep going, starting is 90% of the friction.
3. Phone in another room. Not face-down, not on do-not-disturb. Different room. Your willpower is a battery; don't drain it fighting the slot machine in your pocket.
4. Time-block, don't to-do. Calendar the task with a hard start and end. 9-10:30am: write report. To-do lists let things float; calendars don't.
If you still can't start, the task is too big or too vague. Break it down further until the next action is something you could do in 5 minutes without thinking.
Procrastination loves ambiguity. Specificity kills it.