A major realization for me -
Procrastination is fed by action to alleviate suffering.
It's very hard to procrastinate by sitting and looking at the work you want to do or are supposed to be doing.
If you're procrastinating on cleaning the mess up in your garage, it's almost impossible to do so by standing in your garage just staring at the mess for long periods of time. No, you have to go back inside your home and do something else.
If you're procrastinating on some work, it's very hard to do it by staring at the work materials and nothing else. No, you'll fire up your web browser or make phonecalls or go do something else.