I find that my procrastination comes from tasks that my brain thinks are too hard, so what I do is I make todo lists, I break the task down into smaller more manageable tasks until they're small enough to digest easily. The more tired/cbf/bored I am, the smaller I make the tasks.

Also, for avoiding distractions I usually keep a piece of paper on my desk titled "distractions", if my mind wanders, I write down the thing it wandered to, if it happens again I put a dot next to that thing, surprisingly I never get more than a few dots before it's completely out of my mind for the day.

I kind of feel like this is somewhat related to the whole concept of mindfulness, rather than being stuck in your own distractions you observe them and move on... These two things help me immensely.