For me, the main cause of procrastination was lack of clarity on what needs to be done.

I've found that following a rigorous brain-dump process makes a big difference.

For my brain-dumps, I start by jotting down a list of everything I can think of that's related to my task. I let ideas flow freely.

Then I scan through what I've written and check if there's anything that's not specific and actionable. If so, I zoom in and do another brain-dump on that task. I repeat until I have only very specific items

https://www.indiehackers.com/post/the-root-cause-of-procrast...