I am very productive at generating guilt

For me that's been audiobooks or YouTube. It keeps one part of the brain distracted so the other part isn't sabotaged anymore and is now free to do the work.

The method-method: Keep reading about, applying and stacking methods, finding out which ones work for you.

Be meticulous about them, e. g.:

• Can't interrupt a pomodoro session, not even to pee. If it does get interrupted, e. g. a look on the phone screen when it makes a sound, the session is aborted and marked a fail.
• Work strictly by todo list. When something is done but wasn't on the list to check off, it doesn't count as done. Instead of guilt mode immediately, do ONE item from the list and then procrastinate. When there is no list, start the list and then do your procrastination.
• Guilt-free procrastination: Set a time when you stop. E. g.: I keep doomscrolling until 1:10, and then do the thing. Nice thing is that this is now "legal doomscrolling", shorter, but guilt-free.
• Get started. Instead of 0 pushups, do 1 pushup. Instead of no meditation, get into the position and take three deep breaths, done.

Tbh, with all that, I still do only a fraction of what I should. But at least something gets done. Becoming just 70 % ineffective, like you, is my current goal :-) But maybe it helps you progress from where you are anyway.

Smoke and chill turned out being my way of coping. The first step is to stop judging yourself for things that are apparently in your hand, but actually don't.

I think the first step is to realize that you aren't a machine, that it's ok to not be productive.

You can also reflect and see if there are any emotions getting in the way of doing the task. Are you worried about something? Feeling overwhelmed by the task? Upset at you coworker/ or s.o.? Those kind of things. If so you probably need to work through those feelings.

Another thing to consider to consider is are you setting yourself up for success for the task. Do you have your needs meet? Food ? Rest? Exercise? Does music help? Etc. Do whatever helps you.

Finally a tactic that can sometimes work is to just do the bare minimum task and then to the next bare minimum.

Ie can you still at your desk? Can you turn on your computer? Sometimes doing it that way can help me feel less overwhelmed.

My only trick to this is to have something more urgent and more important to do. Like an essay worth 80% of your mark in a class you can't fail for college.

I get so much done when I'm in crunch mode. Things like the dishes, cleaning, laundry, even that oil change I've been putting off for months.

Everything gets done, except that very important assignment of course.

coffee. get rid of dopamine sinks like tiktok / instagram / youtube .