I know how procrastination can make you feel guilty by the end of the day.
What I did was-- I made a list of things that are to be done on a priority basis and started doing it.
then I pushed myself to take some time off for my physical activity as it boosts confidence and productivity instantly.
How about you try this?
f_yal
Make a schedule and stick to it. The schedule should include your tasks for the day with apt breaks