The fact that Chronic procrastination = Likely ADHD i.e. an inherent neurological issue, needs to be propagated more widely so people can stop feeling guilty about it and not treat it like some emotional/moral/work ethic failure.
I'm afraid I'm on undiagnosed adult ADHD, however it's difficult to get diagnosed here - expecially since I had no symptoms at a younger age - probably due to biking 3-5km to school every day and doing martial arts 2-3x a week - If I'm exercising regulary I'm procrastinating less after a few weeks - but as you can imagine I can't keep up the schedule...
I think the guilt itself exacerbates procrastination. Perversely, I only stopped procrastinating once I stopped beating myself up about it.
Now, I tell myself that some problems just need to marinate, or that I have some other need that I'm not addressing. I use procrastination as a signal that something else is wrong. It's been very helpful.
Instead of punishing yourself for not doing something, take a moment to appreciate yourself when you do something.
When I go to the gym, I used get annoyed at myself for not doing enough work. I didn't even go often enough in the first place. Now I say that any day I go is a good gym day, and I feel only good thoughts about going and exercising, and when I am not exercising I occasionally remember that if I do go I'll feel good, and that's motivating.
