The best method I’ve ever heard was mentioned by Zhang Chaoyang. He said that when you feel lazy about doing something, you should carefully think about how you plan to do it, down to every specific detail. This way, your nerves will become increasingly excited, so excited that you have the energy to get off your butt and do it. This is very effective in practice. Then, you will gradually benefit from a disciplined life and become more and more disciplined. You will be able to finish what you need to do without generating any opposing force, so all your energy can be used for this task. Before you know it, you will have overcome procrastination and become stronger.
In addition, you should take action first and not overthink. Just get up and study every day, rest when you are tired, and progress step by step. Once you endure the initial period of pain, it will become a habit (disconnect from the outside world if necessary). The root cause of procrastination is the fear that the result will not meet expectations. Procrastinators simply overthink; the more they think, the less they dare to act.