Accept, that you can not change the past. The past is immutable. You can only change how you behave now. For this reason, guilt and regret regarding the past are useless. You can't change it. If you do everything that is in your power today, you can feel proud and happy. You can't do more.
We often procrastinate because our task is too difficult. Make the task easier. Break it down into digestible chunks. Divide and conquer. Make a list with the tasks that you have to do. Then break every task down into smaller tasks. Until you arrived at a task size that seems manageable.
Often we procrastinate because we are under a lot of stress. But the cure is not to remove the stress by distracting yourself with something. Instead, just get bored.
If you find that you constantly procrastinate, just identify the things that you use to procrastinate, and get rid of them. Just stop them. Just say "I don't do anything that entertains me any more."
Then you will get bored, and start to do the tasks that you need to do.
Give it time. Sometimes it need an hour or so to get bored enough.