I just found this thread in getdisciplined and there's a 1-hour long video of a professor explaining procrastination to his students. One of the posts there does an amazing job at summarizing it, but I'll add some personal red pill corrections because why not.

Take note that the professor in question assumes mental health, meaning that if you have depression or anything else his advice won't be as useful or might have the opposite effect from the desirable.

He defines procrastination as the gap between intention and action, which I agree. You want to go to the gym, pick that book you wanted, learn an instrument, you just don't feel like it. This is where the blue pill mindset reinforces the belief that you need to feel good about something before you start doing it. But I have low expectations from our blue pill society that pedestals passion instead of discipline and treats merit as evil incarnate.

Of course, this is Red Pill. No way I'm mincing words, so his advice is to learn to moderate your emotions the moment you decide against doing something you identified as beneficial. Emotion moderation is thing that you should be doing anyway assuming that you want to have a strong frame when you interact with others.

He also says that people shouldn't bother to change their personality, a point where I disagree with him. Maybe he considers "personality" some very fixed genetic traits, like being conscientious. But even that I managed to integrate it in my character, slowly but surely. And the way I did it was by reworking my identity.

People with strong identity, always according to the lecturer, procrastinate less. So for instance, if you strongly identify yourself as an alpha or someone who wants to be as alpha as possible, the moment you'll be scared of approaching a girl you'll brute-force through your approach anxiety by telling yourself that "this isn't the kind of person you are" and remembering that "it's just a girl, no big deal". Same goes with procrastinating. If you identify yourself as a self-made, hard-working man the possibility of letting your negative feeling about going outside in the cold to exercise diminishes and you'll just do it, as cliche as it sounds.

See, humans cannot exist without emotions. We're not robots. One of the upvoted redditors in the thread I linked goes on to throw a pity party on how he's a human being entitled to feel, therefore asking him to moderate his feels is hard. Not only people expect a solution in their problems, they also expect it to be easy enough to implement it without breaking a sweat. Just give me a fucking break and understand that there's a difference between emotion moderation and a robot, and ditch the thought that there's a solution for your problems that is also easy to do.

I'll remind you all how to cultivate emotion moderation: Stoic mindset, mindful meditation. Start doing mindful meditation 5 minutes a day until you are being mindful of your emotional states throughout the day, as frequently as you can. Mr. Professor suggests that he was procrastinating a lot but now that he has a clear hold of his negative emotions that push him towards postponing his self-assigned duties, he gets things done regardless.

He moved from a goal intention mindset to an implementation intention mindset. This is why we have S.M.A.R.T. goals on the sidebar. You decide on the goal you want to achieve once and then you shift your daily focus on the things that are required to be implemented, with as much clarity as possible. His pattern is:

In situation X I will do behavior Y to achieve subgoal Z

In situation <Monday morning> I will do behavior <go lift at the gym> to achieve subgoal <do your daily training>.

In situation <Walk around town this evening> I will do behavior <chat up girls> to achieve subgoal <polish my social skills and maybe get some phone numbers>.

tl;dr: Assuming good mental health, procrastination is about doing things that make you feel good instead of doing things that do you good regardless on how you feel about them. You can avoid it by being mindful about your emotions, by having a strong identity and by focusing on concrete short-term actions that move you towards your goals instead of abstract long-term actions like "I'll watch this later".