I think procrastination can be a personal trait, in which case it is hard to change. At my university, there are penalties for late assignments or even being tardy to class. Our students are young adults (18-22 years old) so their personality and attitudes can still be influenced.

On the other hand, I have friends in their 50's and 60's who are late for everything. They procrastinate every day. It's frustrating, but I don't think they'll ever change. It's just part of their character.

Procrastination is usually about the present effort required seeming to be very high but the future benefit seeming very low. So, this can be seen as a problem of perceptions.

To overcome this issue, you can either work to make the present effort seem to be less overwhelming or make the future benefit seem much greater.

To make the present effort seem less overwhelming, try breaking the work into small bite-sized pieces. The satisfaction you get from completion can help sustain your motivation. Plus, each task is much smaller so you can do it in a short time.

To make the future benefit seem higher, imagine yourself as the future version of yourself, say five years in the future. When you are that future version of you, what do you wish the present version of yourself would have done? This way, you focus more on that future benefit and less on the current effort.

With these techniques, you can find yourself making progress and that can boost your spirits which, again, helps you to maintain your motivation.

1-Break tasks into smaller achievable steps.

2-Focus on "why you started"?

3-Reward yourself every time you achieve the goal.

4-Announce it publicly to link the goal to your self-esteem.

5-Do,t have plan B. Make it your only priority.