Ugh... I've definitely been there - procrastination habits can be so difficult to break!

The best thing I can suggest that worked for me is to schedule time for work. Find somewhere clear of the distractions and try to work on one bit at a time (even if thats only 10/20 minutes). If possible break down the tasks into small sections and dedicate a certain amount of time to each one.

I found that if I could force myself to just start a draft outline or start researching a paper then I could often become interested in it and convince myself to keep going. And if not I would try again with another 20 minutes later on. It sometimes ended up being a slow process but eventually one way or another it meant the reports were done.

And as I also said try to find somewhere clear of the distractions. I would let my family know so they wouldn't bother me, lock myself in the spare room (boring - nothing big to distract me) and just try to work. If I got overwhelmed or distracted I would take a few minute break, get a drink and try again. Basically tried to retrain myself into how to concentrate on work.

You can do this It definitely isn't always easy but it is possible.

Good luck!!