For me the biggest help has been David D. Burns (the author of feeling good) technique called the TIC-TOC technique(1).
It's basically like a Pros and Cons list but targeted to cure procrastination but identifying the cognitive distortions in the TICs (or task-interfering cognitions). It has been so helpful for me that I ended up writing a small web-app for myself to do this whenever I don't feel like doing anything!
(1) http://www.elizakingsford.com/wp-content/uploads/2016/11/TIC...