you might have trauma (little t trauma), which feels weird to call trauma because its not obvious trauma (death, car accident, abuse etc) but still affects you a lot and your feelings are still just as valid and they are there and real. Try to allocate a long time, like 2 hours to focus on something that you know you have to do. Observe how it feels physically, in your body. For me, my throat tightens up and my chest gets tight and I feel like crying. So I procrastinated for years to avoid feeling the awful physical sensations. I still do, really. They haven't gone away for me just yet. First step is awareness, next is expecting the feeling, discovering what triggers it, making elaborate plans and tackling harder tasks in bite sized pieces. Force yourself to try and improve, because you have to, and soldier through the feelings like you're on the start of a long battle, or a long journey of self growth.