Forgive and Forget => You need to understand that it is a normal human action to procrastinate. This doesn't mean you will keep procrastinating instead, it means that you should dwell on the past and keep moving on.

Dr. Piers Steel, a Distinguished Research Chair at the University of Calgary, is a procrastination expert (and that does not mean that he is really good at procrastination).In his book, The Procrastination Equation169, he presents an equation that explains your current level of motivation to accomplish something:

(Expectancy * Value)

______________

(Impulsiveness * Delay)

Expectancy: How confident you are that you can actually get this thing done

Value: How much this task means to you.

Impulsiveness: How easily you give into temptations

Delay: How long you have to wait before you received the expected rewards of completing the task.

So, to stop procrastination, tune these parameters in your life and optimize by efficiency.

Take control of your environment => Make if free of distractions and keep the 20 sec rule and activation energy principle in mind, to learn more, read this answer201 by me which explains these concepts.

Use the pomodoro technique => This is an awesome technique to divide your time into small, manageable chunks. In this, you work in blocks of 25 mins and then take a break of 5 mins. Take note of all the distractions and thus try to reduce them in breaks. To learn more, refer to this article224 by college info... (More)

Create a Plan of Action

channel your enthusiasm into creating plans, gathering tools and thinking up step-by-step systems, including any maintenance tasks you may have to do to keep the whole thing going.

The 20-Second Rule(The Happiness Advantage)

In a nutshell…

1. Activation energy is the reason why it’s so hard to go out and do stuff. It’s the barrier between you and the thing you want to do. High activation energy = more energy required to “activate” yourself to do a task.
2. The 20-Second Rule is a rule of thumb to follow for lowering that barrier. This rule of thumb states that if you decrease how long it takes for you to get started on a task by just 20 seconds, then this already increases the chances that you perform it more consistently.