I don't really struggle with procrastination much any more, but it took all sorts of work that would have seemed apparently unrelated to me. E.g., a regular sleep schedule is really helpful, and that required an automated lighting system that helps me keep in sync with the sun. Regular cardio helps keep my baseline anxiety level much lower. Meditation, therapy, medication, food choices, and an awful lot of introspection and self-experimentation were necessary. And time, just a lot of time to unwind the bad habits and bad associations.
I get that it feels hopeless sometimes, but I hope you'll continue. Note that you can't catch up if your baseline is some arbitrary standard. But the right way to measure it is improvement from where you are now. Then there's no "catching up". There's just today, and whether you're going to make things better by one day's worth.