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I recommend the book “Unwinding Anxiety” by Judson Brewer for further reading. Another book of his “Hunger Habits” is really good.

You just summarized the last 35 years of my life.

Guilt and shame. Eliminating unhelpful guilt and shame also solves low self-worth and a lot of anxiety. Guilt and shame often comes from setting too high expectations for oneself/perfectionism, which in this case can be socially-prescribed or self-oriented.

This article seems to fuel guilt and shame — “here are more things you should have done to escape your spiral, like drugs!” I expect that no one will benefit from it.

Or it will cause you to never ever do that thing, because there is not even feeling of guilt to motivate you to finally do it.

Unfortunately, this doesn't address the reason someone procrastinated in the first place.

The perfect is the enemy of the good, and achieving perfection (unlikely/impossible) is the enemy of achieving the good (always, ALWAYS within reach).